For time:
4 Rope Climbs, 15 ft
20 Alternating Single-Leg Squats
40 Alternating Dumbbell Snatches, 35/20 lbs
3 Rope Climbs, 15 ft
20 Alternating Single-Leg Squats
30 Alternating Dumbbell Snatches, 35/20 lbs
2 Rope Climbs, 15 ft
10 Alternating Single-Leg Squats
20 Alternating Dumbbell Snatches, 35/20 lbs
1 Rope Climb, 15 ft
10 Alternating Single-Leg Squats
10 Alternating Dumbbell Snatches, 35/20 lbs
Intended Stimulus:
✔ 15:00-20:00
✔ Practice higher skill movements.
✔ Keep the rope climb scaling and substitutions simple: 4-5 x strict pull-ups per rope climb rep.
✔ Practice some version, even assisted, of the single-leg squat.
Movement Scaling Options:
▪︎ Rope Climbs | 10-ft Legless Climbs, Leg Assisted Rope Climbs, 20-15-10-5 Strict Commando Pull-ups
▪︎ Single-Leg Squats | 3:00-2:00-1:00-1:00 reps, Leg-Behind Single-Leg Squat, Box-Assisted, Reverse Lunges
▪︎ Alternating DB Snatches | Loading, Reps, DB Swings
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