Warm up

Skill; Rope climb and push press

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body-weight for push press and climb a 15-ft. rope
Beginner:

For time:
15 push presses
10 rope lock-offs
12 push presses
8 rope lock-offs
9 push presses
6 rope lock-offs
6 push presses
4 rope lock-offs
3 push presses
2 rope lock-offs
Use 1/3 body-weight for push press and climb a 15-ft. rope

 

The rope climbs have been changed to lock-offs to focus on practicing the foot-work. The load of the push press has been reduced to allow a focus on mechanics. Practice these drills during the warm-up. During the push presses ensure the weight stays in the heels and the torso remains upright during the dip and drive. Only follow through with the press after the knees and hips have extended.