Rope climbs! A combination of strength, skill, and getting over fear of heights! Let’s think about rope pulls like pull-ups – beginners should feel the full range of motion by doing rope pulls, but also by jumping up on the rope and holding themselves there. Then lower yourself slowly to work that negative (eccentric) motion.  For the metcon, 12 pistols = 6R/6L and you must alternate each time.

Skill (12-15 minutes)

A: 8×2 rope pulls + 2 rope negatives
B: 8×1 half rope climbs or 4 rope climbs
C: 6×1 legless rope climbs
D: 4×1 L-sit rope climbs

Conditioning

For time:
12-9-6
Power cleans, 165/110#
Pistols (L/R)

Rest, then:

Row 1K for time