1RM Bench Press, Legless Rope Climbs, 2.1km Run 21 Rope Climbs

Super Youth 4:30pm

(A) ME Split Jerk

(B) Rope Climb, Technique, Progressions

(C) In Teams of 2 600m Run/Row, 6 Rope Climbs 15/12ft, 500m Run/Row, 5 Rope Climbs, 400m Run/Row, 4 Rope Climbs, 300m Run/Row, 3 Rope Climbs, 200m Run/Row, 2 Rope Climbs, 100m Run/Row, 1 Rope Climb 

Beginner 6am & 7:30pm

(A) Push Jerk-Work within the limitations of your movement

(B) Rope Climb, Technique, Progressions

(C) In Teams of 2 600m Run/Row as a team (1 can row 300m whilst the other runs 300m), 3 Rope Climbs 15/12ft as a team, 500m Run/Row, 3 Rope Climbs, 400m Run/Row, 2 Rope Climbs, 300m Run/Row, 2 Rope Climbs, 200m Run/Row, 1 Rope Climbs, 100m Run/Row, 1 Rope Climb 

Intermediate 6am & 6:30pm 

(A) ME Split Jerk

(B) Rope Climb, Technique, Progressions

(C) In Teams of 2 600m Run/Row (Together), 6 Rope Climbs 15/12ft, 500m Run/Row, 5 Rope Climbs, 400m Run/Row, 4 Rope Climbs, 300m Run/Row, 3 Rope Climbs, 200m Run/Row, 2 Rope Climbs, 100m Run/Row, 1 Rope Climb 

Advanced 5:30pm

(A) 1RM Bench Press

(B) Legless Rope Climbs

(C) Indvidually complete 600m Run/Row, 6 Rope Climbs 15/12ft, 500m Run/Row, 5 Rope Climbs, 400m Run/Row, 4 Rope Climbs, 300m Run/Row, 3 Rope Climbs, 200m Run/Row, 2 Rope Climbs, 100m Run/Row, 1 Rope Climb

   

Focus- (A) Perform Legless Rope Climbs between sets of Bench (B) same as A  (C) 25min Cap