Your Saturday workout will focus on some rope climbs first in a skill session then in the workout. Your goal today should be to get comfortable with a more advanced version of the climb than you are used to. The skill session will give you the opportunity to practice some different options. We also will be working three different overhead movement with dumbbells, the push press, push jerk and split jerk. In the skill session we will start with a light weight, building over the four rounds. During the time you will get to a minimum of the weight you will do in the workout, but you may find yourself getting heavier. The row should take no more than 40 to 45 seconds per round and the rope climb, no more that 45 seconds.
EMOM x 8 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)
MIN 2 – Practice Full Climb or Scaling Option
EMOM x 15 MINUTES
MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)
MIN 2 – 200/150m Row
MIN 3 – 2-3 Rope Climbs