5 Rounds For Time:
3 Power Clean 225/135
3 Rope Climbs 14ft
15 Push Ups
The key to fast and efficient rope climbing is skilled use of the feet and legs. Climbing the rope with no feet is bad ass, but unless you are a world class gymnast, your ability to climb with hands only will deteriorate very quickly.
To use the feet efficiently, line up the rope inside a knee and outside the same foot. Raise that knee as high up the rope as you can. Use your free foot to hook the rope and loop it over the top of the other foot. It takes a bit of foot coordination to do this, but when done effectively, you can step on the rope, extand your legs to move upward, and easily support all of you weight with your legs. This will give your hands and arms chance to rest while you use your legs to move up the rope.
At first people get overly nervous at a very short distance from the floor and start making mistakes in the foot work. It helps when learning to look at your feet and move slowly up the rope. When you get the rope locked in your feet, take an extra second to let your hands and arms rest before moving the feet higher. It is also importand that when you grab the rope with your feet, you have done so as close to your body as possible. If you wrap your feet onto the rope down low with your legs straight, you will not be able to use your legs to move upward.
