200M Jog

Spider-Man Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

5 Toe2Rope (see video below, courtesy of Ben Bergeron)

1 Rope Climb

Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS

Demo of Toe2Rope.  This is teaching you to get the feet up high prior to wrapping them, that way it is easier to climb up the rope faster.


Power Snatch + Overhead Squat




Sets start every 4 min

%s Based off 4Feb 1RM

Video courtesy of Will Flemming.  Our final run of our Snatch Complex prior to re-testing our 1RM.  As you know by now, perform 1 Power Snatch, then go into 1 Overhead Squat.  Again, the emphasis here should be tight core and active shoulders the second that weight goes over your head.  Keep that core tight and shoulders active until you put the bar down.  Also, don’t rush the OHS.  If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so.  We should not be trying to rebound out of the bottom of the squat.  The %s go up, so use as much of the 4 Min per round as you need.


15 Min AMRAP:

1 Rope Climb

12 Handstand Push Ups

1 Rope Climb

200′ Bear Crawl

Time to get some good practice on rope climbing today.  Just like you practiced in the warmup, get the feet high up the rope prior to wrapping and locking the rope between the feet.  This will make it easier to move the hands up the rope.


Scaling Options:

Rope Climb -> 6 Strict Towel Pull Ups or Strict Chin Ups -> 10 Supine Ring Rows -> 10 Ring Rows

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand-release Push Ups


Cool Down:

Forearm rollout – 1 Min per side


Thread the Needle Hold – 1 Min Per side

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