Fit some rope climbs into the warm up, then five sets of heavy one's, two's, or three's of Behind the Neck Jerk
Max rounds in 3 minutes of:
3 Power Cleans
6 Toes to Bar (save your shoulders by scaling to sit-ups?)
9 Air squats
Rest 1 minute. Repeat for a total of 3 cycles.
So it’s an 11min Workout
Local mountain guide and CFB athlete, Kurt Wedberg, was nice enough to share some photo's from his recent ice climbing adventure in Yosemite Valley. The route is called "Widow's Tears"