Explosive Strength
Strength
Clean Complex (Build to a Heavy: Clean + Jerk + Narrow OHS)
WOD
“Home Alone”
5 Legless Rope Climbs
5 Clean and Jerks (155,115,135,95)
4 Legless Rope Climbs
4 Clean and Jerks (165,125,145,105)
3 Legless Rope Climbs
3 Clean and Jerks (185,135,155,115)
2 Legless Rope Climbs
2 Clean and Jerks (205,145,165,125)
1 Legless Rope Climb
1 Clean and Jerks (225,155,185,135)
**Rx, weight listed. Normal rope climb
5 Clean and Jerks (155,115,135,95)
4 Legless Rope Climbs
4 Clean and Jerks (165,125,145,105)
3 Legless Rope Climbs
3 Clean and Jerks (185,135,155,115)
2 Legless Rope Climbs
2 Clean and Jerks (205,145,165,125)
1 Legless Rope Climb
1 Clean and Jerks (225,155,185,135)
**Rx, weight listed. Normal rope climb
$ Out
3×25 each side, banded oblique twist