For beginning of class, go over the two main techniques for climbing a rope. As a test, attempt as many climbs or rope pulls as you can in one minute.

For the metcon, you need to complete 75 wall balls and 50 box jumps. You may partition these as you see fit (e.g. 5 sets of 15 wall balls and 10 box jumps or straight through 75 and 50 or any other combination) The catch is that every minute on the minute, you must do one clean and jerk. This may be a power clean and jerk or a squat clean and jerk a.k.a. anyhow from ground to shoulder to overhead.


rope climbs
test: ME climbs or pulls in 1 minute


For time:
75 wall balls, 20/14#
50 box jumps, 24/20″

EMOM 1 clean and jerk, 165/110#