- I.F.H.
Mobilize
Take 20 Minute to find 1 Rep Max Clean and Jerk
USAW Standards apply
WOD
For time:
75/55 (64/45)(45/35) pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents
Beginner
Strength Skill:
Practice rope limb
WOD
For time:
75/55 (64/45)(45/35) pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
*
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents
* sub with 3x butt to feet rope pulls
