Skill: Rope Climbs
Strength: Dips/Pullups
SSPT Week 9
Last week before Testing
Conditioning: (20)-min Alternating EMOM
Station 1: 10 Wallballs (+) 5 Box Jumps
Station 2: 3 Rope Climbs
Station 3: 200m Run
Station 4: 1-min Rest
L1: 30/20, 5 Rope Climbs, 30/24
L2: 20/14, 3 Rope Climbs, 24″/20″
L3: 100m, 14/10, 3-5 Low Rope Climb to stand and sit, 20″/17″
L4: 100m, 10/8, 10 Ring Rows, 17″/15″