Teams Of 2

RX
10 Rounds
15/12 Calorie Row
5 Power Clean (155/105)
12/10 Calorie Row
4 Power Clean (155/105)
9/8 Calorie Row
3 Power Clean (155/105)

RX+
10 Rds
15/12 Calorie Row
185/125 Power Clean

Rope Climbs: Week 6, Day 2

In teams of 3:
Advanced: accumulate 30 Rope Climbs

Intermediate: accumulate 18 Rope Climbs

Beginner: accumulate 9 Rope Climbs or 45 Rope Pull Ups (alternate lead arm in the Rope Pull Up)
*5 Rope Pull Ups = 1 Rope Climb

Alternate Workout Option:
Conditioning. Perform rounds at a moderate intensity until the other groups are complete.
30 Calorie Bike
20 Calorie Row
10 Calorie Ski Erg or 100m Run

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
• 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
• 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
• 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)

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