Skill: Rope Climb + Conditioning

Rx

A) Rope Climb Progressions (10 min) Foot lock drill → 1 climb → legless attempts B) EMOM 18 (6 rounds): Min 1: 2-4 Rope Climbs (12ft) Min 2: 8 DB Hang Snatches (each arm, 50/35) + 6 Box Jumps (24/20) Min 3: 20/16 Cal Bike

Level 2

L2: 2 Rope Climbs, DB 40/25, Box Jumps 20", 16/12 Cal

Level 1

L1: 4 Rope Pull-Ups from floor, DB 30/15, Box Step-Ups 20", 12/10 Cal

Equipment