| Warmup Spend 5:00 practicing rope clamps, then Warm your squat clean up to a heavy for the day–not a max, but something over your workout weight. Then hit 1 round of: 20 double unders 1 squat clean at your heaviest weight 1 rope climb To make sure it all feels good! |
| Workout For time with a 20:00 cap 100 double unders 10 squat cleans 95/65 5 rope climbs 80 double unders 8 squat cleans 115/75 4 rope climbs 60 double unders 6 squat cleans 135/95 3 rope climbs 40 double unders 4 squat cleans 155/105 2 rope climbs 20 double unders 2 squat cleans 185/125 1 rope climb Rx+ Start at 135/95, and have the 4 be 205/145 and the 2 be 225/155, and first rope climb legless every time. Or, try the full LCQ and see how it goes on the time cap! |
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