(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
Scap Series

Warm Up: (15 Min)
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Ski/2X Bike

Skill: (20 Min)
Rope Climbs
9-7-5-3-1-1-1 Clean & Jerk

NOTE: Drop ropes and cover basics. Then introduce Clean & Jerk. Allow folks to move back and forth with Rope-climb practice and gradually building to a heavy single on C & J. Once established, choose 4 weight decreases and have weights available for loading as they increase through the workout. With a busy class you can have people sharing a bar, and starting at different stations.

Workout: (20 Min with 10 to 15 Min for workout based on loading)
For Time
10 Clean and Jerks (155/105)
1 Rope Climb
8 Clean and Jerks (175/115)
2 Rope Climbs
6 Clean and Jerks (195/125)
3 Rope Climbs
4 Clean and Jerks (205/145)
4 Rope Climbs
2 Clean and Jerks (225/155)
5 Rope Climbs

NOTE: For folks with experience, encourage them to go heavy. This is not a Metcon - it is a strength/skill workout. For those newer members have them stay light and stick with 10 reps all the way through.

Stay Light
Pull to Stand