May Day Workout
1) Skill: Rope Climbs
1x1x1x1
work on your foot technique and knees to elbows
*advanced-work on legless rope climbs as high as you can go, only use legs if needed
2) Squat Cleans Complex (7x1+1+1)
High Hang Squat Clean+Low Hang Squat Clean+Full Squat Clean from ground
*use light weight and work on getting under the bar fast
3) Metcon:
"1/2 Chelsea"
Each min on the min (EMOM) for 15 minutes:
5 Pull-ups
10 Push ups
15 Squats
*scale reps to keep each round within the minute
i.e. 3,6,9 or 4,8,12
"Expect adversity and expect to overcome it"
