Strength
7×3 Weighted Pull Ups
Increasing Weight each set
Scoring heaviest set
Sets on clock
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
*
WOD
9 Min AMRAP
1 Clean and Jerk 70/47.5kg
2 Rope Climb
2 Clean and Jerks 70/47.5kg
2 Rope Climb
3 Clean and Jerk 70/47.5kg
2 Rope Climb
4 Clean and Jerks 70/47.5kg
2 Rope Climb
etc..
*
PEAK
Strength Circuit
4 Rounds
Strict Press 5×5 @ 75% of 1 RM Strict Press
Max effort KB Bent Over Row 24/16kg
Max effort Strict Pull-ups
Rest as needed in between (aim for more than last week)
