A Saturday heavy day- heavy weightlifting and “heavy” gymnastics work. The skill work today is focused on getting in some power clean and shoulder to overhead work accomplished on the barbell and then going into the backyard and developing some ability on the rope to apply towards rope climbs. More advanced athletes are going to get really heavy, intermediates will bump up gradually as technique allows, and beginners will get plenty of practice and boost confidence in both segments covered.

Eight sets, not for time of:
Clean and Jerk 3 rep
-walk to the backyard, when ready;
Seated rope climb to 15′
-walk back into the gym and repeat when ready

Post 5 heaviest loads for the barbell work, post details of your rope climb experience in notes.