Skill
Rope Climb footwork
Strength
1) Warm-up: Overhead Squat (3×3 ascending )
@ warm-up weights for Front Squat set
2) Paused Front Squat (5×3 same wt or ascending (3/2/x/1))
Start at ~50% of Front Squat 1RM and increase weight if form is good
3/2/x/1 = 3 count down, 2 count hold, explode up, 1 count reset
Conditioning
For Time:
750m Row
50 OHS (45/35)
25 TTB