ROP Light with 5-minute Ladders

24kg, 32kg, C&P, and BU Presses + Pull Ladders

5-minute Ladders. Practice and rest periods were about 3:00 and 2:00 for each ladder, respectively. No chance to lollygag doing it this way!

24kg BU Press on Rungs 1 & 2
32kg C&Ps on Rung 3

5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

15-minute rest

32kg Snatches:
5L&R on the minute x 7
Total = 70 reps at 90% subjective effort.
(Form was better)

lollygag. (2009). In Merriam-Webster Online Dictionary.
Retrieved February 2, 2009, from http://www.merriam-webster.com/dictionary/lollygag