ROP/ES Heavy 11

Rite of Passage with Easy Strength (80% 1RM):

36kg Alternating TGU x 2/2.

32kg Clean & Press (80%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 C&P + 1 Dbl 24kg Front SQ + 1 Chin-up
2/2 C&P + 1 Dbl 24kg Front SQ + 2 Pull-ups
3/3 C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7: Same volume and effort as four weeks ago.)

32kg Swing x 20 on the minute x 9.
Alternating ladders up and down, left and right.
(RPE 7+: Same volume, more effort than four weeks ago.)