ROP/ES Heavy 13

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

36kg Alternating TGU x 2/2.

Clean & Press (80+%), Squats + BW Pull-up Ladders:
3 seven-minute ladders with 3 rungs (3 x 1,2,3).
1/1 36kg C&P + 1 Dbl 24kg Front SQ + 1 Pull-up
2/2 32kg C&P + 1 Dbl 24kg Front SQ + 2 Chin-ups
3/3 32kg C&P + 1 Dbl 24kg Front SQ + 3 Wide pull-ups
Repeat ladder three times.
(RPE 7+: More volume and effort than three weeks ago.)

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