Clean- Build to a Heavy Single

GRIZZLY- 10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks 105/155 M80/115
1 Rope Climb or 6 Inverted
Ring Rows

KODIAK-10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks 95/135 M75/105
1 Rope Climb or 6 Inverted Ring Rows

POLAR- 10 min AMRAP
1-2-3-4-5. . .
Dumbbell Clean and Jerks (light)
2 Zombie Rope Climbs or 6 Ring Rows

SKILLS AND DRILLS –
Rope Climb Week 4 Day 1:

All Levels:
-Take 10-15 minutes and practice Footwork, clamping, and standing
up on the rope. 1-2 pulls (No more) up the rope and working on
consistency.
-Advanced athletes should practice starting from a jump, while beginners will use a box.
-During this time, we want athletes to focus on the climb and descending. Show hand-over-hand with the legs pressed straight and the rope sliding through.
* Have athletes start by sitting on a box and practice securing the rope. Once comfortable, have athletes stand up, pressing their legs straight and holding for a few
seconds before resetting to the ground.

Alternate Workout Option: 5 sets:
10 DB Bicep Curls
10 Banded Lat Pulldowns
5-10 Strict Toes to Bar
* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.