“If failure is not an option, neither is success.”
Complete as many rounds as possible in 30 mins of:
Run, 400 m
1 Rope Climb, 15 ft
max rep Power Snatches, 135/95 lbs
Rest 3 mins
WORKOUT BRIEF
DESCRIPTION
This big interval workout combines weightlifting, high skilled gymnastics, and simple cardio
This is intended to be a medium-long range workout
Your score is the total time to takes to complete a total of 30 power snatches…with a 30min. cap
POWER SNATCHES
We’re looking to choose a moderate-heavy weight for this station
This should be a weight that allows you to complete 5+ reps unbroken when fresh
ROPE CLIMBS
Choose a rep number or variation that allows you to clear this station in under 30sec
The prescribed height for both men and women is 15 feet
See further down the page for a list of “modifications”
RUN
If you’re unable to run, check out the “modifications” section for more options
MODIFICATIONS
400 METER RUN
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
30 Shuttle Runs [10 Meters]
ROPE CLIMB
Reduce Height (1/2 way up)
6 Knees to Elbows
6 Strict Pullups (chin over bar of C2B)
10 Ring Rows
POWER SNATCHES
Reduce Weight
Hang Power Snatch
50 reps Alt. Single Dumbbell Power Snatch
50 reps Slam Ball
STRATEGY
GENERAL
Today’s workout will center around the most challenging movements: the power snatches and rope climbs
You can adjust your running pace to support your ability to thrive on those two movements
If the power snatches and/or rope climbs are very challenging for you, the runs become way less important than maximizing your abilities inside
If you are proficient on these challenging movements, your running speed will matter a lot more
POWER SNATCHES
If these are challenging for you, quick singles with quick breaks will likely be the best approach
This allows you to focus more on staying in a solid and efficient position, which is very helpful
However, if you feel comfortable with big sets, you’ll be able to clear this station substantially faster
ROPE CLIMBS
Getting a good lock with the feet will be crucial today
A good lock with the feet means less strain on the upper body
When we have to rely on the upper body to do all the work, we are forced into inefficiency
Upper body dominant rope climbs also make the pull of the power snatches more challenging
Focus first on good technique, as it directly affects your ability to move quickly and efficiently
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