Heavier and higher skill for fit class tomorrow…

Use this one as a chance for work on proper body positions and hammering mechanics with a heavier load as some fatigue starts to build…

1 Clean @ 85-90% 1RM
1 Pegboard Climb
2/3 Slow and Controlled Wall Walks
15′ Seated Legless Rope Climb
(20:00 steady skill AMRAP)

The above is the hardest version you can do for this one, but there are plenty of scales for this one…

Some other options:
Pegboard + Standing Legless RC
Legless RC + Leg Assisted RC
Leg Assisted RC + Seated RCs
Leg Assisted RC + 15 Ring Rows
Seated RC + 15 Ring Rows

Strong will work on mechanical perfection from the Hang and from the floor for 10 total sets between 70-80% for Cleans plus the option to do some heavier sets if things feel solid otherwise we will do heavier Clean Pulls instead of the full lift…

Come in and learn and have fun tomorrow!

Justin VanBeek

Written by: Justin VanBeek

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