ropeclimb2

ATHLETE

A. Back squat 5×5 @77.5% – No belt, sleeves, or oly’s

B. AMRAP 10 minutes

1 Rope climb
12 Wallballs 30/20lbs
12 Box jump-overs 24/20″

COMPETITOR

A. Back squat 5×5 @77.5% – No belt, sleeves, or oly’s

B. Strict Press 5×5 @80% +5lbs – Focus on bar speed

C. AMRAP 10 minutes
1 Legless rope climb
12 Wallballs 30/20lbs
12 Box jump-overs 24/20″

D. 5 Rounds
15 Unbroken HSPU
All sets must be 15 reps and unbroken. If you fail to hit 15, the round re-starts at 0 reps. Rest as needed between sets. If you are scaling, the number should be predetermined, not chosen as a result of not being able to complete the workout after a few rounds.