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Tuesday March 27 2018


  • 2nd Annual Potluck Dinner – April 20th, 2018 
    • 6:30pm Start
    • Great night, great  food, great company!
    • Sign up on Google Doc or sheet on the chalkboard!


Part 1:

20 minute Every Minute on the Minute, Complete:

1 Snatch (Power or Squat)

Increase Loading Through the EMOM:

Minutes 1-5, Complete 1-2 Rep at 60-70% of 1rm

Minutes 6-10, Complete 1-2 Rep at 70-80% of 1rm

Minutes 11-20, Complete 1 Rep at 80%+ of 1rm

*Continue to build through 11-20. 

Part 2:

Set the clock to 10 minutes and practice Rope Climb Skill / Technique

  • If proficient, try to incorporate legless ascents
    • Do 1/4-1/2 climb legless and the rest with leg support
    • Do full legless during ascent and utilize legs on descent
    • Do full legless during ascent and descent
    • Do l-sit ascents and descents
  • Try to incorporate different “wrap” styles.
  • Try to incorporate attempting climbs vs. settling for rope pulls
  • Don’t necessarily worry about the clock and/or specific number of repetitions
    • Use this time to develop better technique!
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