5RM KB/DB Split Jerk, 10 Rope Climbs Roof/15ft, 5 x 1min Row 300/250

Super Youth 4:30pm

(A) Individually-5RM KB/DB Split Jerk (7:30min Cap) 

2 1/2 min Transition

(B) Individually for time-10 Rope Climbs 15/12ft (7:30min Cap)

2 1/2 min Transition

(C) Individually-5 x 1min Row 30sec Recovery 275/225m (7:30mins)

2 1/2 min Transition

Beginner 6am & 7:30pm

(A) KB Split Jerk-Work 5 reps at a time within the limitations of your movement

(B) Rope Climb-Technique & Progressions

(C) Individually 7:30min Amrap-5KB Split Jerk each arm, 1 Rope Climb 15/12ft

Intermediate 6am & 6:30pm

(A) Individually-5RM KB/DB Split Jerk (7:30min Cap) 

2 1/2 min Transition

(B) Individually for time-10 Rope Climbs 15/12ft (7:30min Cap)

2 1/2 min Transition

(C) Individually-5 x 1min Row 30sec Recovery 275/225m (7:30mins)

2 1/2 min Transition

Advanced 5:30pm

(A) Individually-5RM KB/DB Split Jerk (7:30min Cap)
2 1/2 min Transition

(B) Individually for time-10 Rope Climbs Roof/15ft (7:30min Cap)

2 1/2 min Transition

(C) Individually-5 x 1min Row 30sec Recovery 300/250m (7:30mins) 

2 1/2 min Transition

Focus- (A) Score out of 5 (B) If you were not successful last time round with the EMOTM for 10mins then use a 10min cap. (C) If you max out on the 45kg DB use 2 KB's