DYNAMIC WARM-UP | 10:00
AMRAP 8:
50 ft shuttle run
5 cuban press
10 single leg Romanian deadlift /leg
50 ft bear crawl

DB SNATCH CYCLING | 8:00
4 DB snatches, each arm chest up and pull through the shoulder
8 alternating DB snatches lower to the floor, then switch hands
8 alternating DB snatches lower to the front rack, then switch hands
8 alternating DB snatches switch hands straight from overhead. Cue your athletes to think of clapping overhead.

-Then-

LEGLESS ROPE CLIMB PRACTICE | 7:00
1 set:
2 legless rope climb or chosen modification

RX

5 rounds for time:
2 legless rope climbs (15 ft)
20 alternating DB snatches (45/65 lb)

INTERMEDIATE

5 rounds for time:
2 rope climbs (15 ft)
20 alternating DB snatches (35/50 lb)

BEGINNER

5 rounds for time:
4 pull-to-stands
20 alternating DB snatches (15/25 lb)

Accumulate:
50 knees-to-elbows on a rope or bar

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm