3 Rounds
5 Rope Climbs
30 Power Snatch 75/55lbs
This is obviously an extremely grippy piece. However, a lot can be changed by making sure your rope climb technique is as good as it can be. Efficient climbers get up the rope by pulling their knees to their chest, cinching their feet tight to the rope, then standing with their legs. This removes almost all the unnecessary pulling and allows you to minimize the death grip. Being good on the rope is the only way to crush this piece… obviously.

*More Options:
3x Pull Ups instead of Rope Climbs
Lighter Power Snatch

3 Rounds
16 Alt Back Rack Lunge 225/155lbs
Rest 2:00
The bar comes off the floor each round. Don’t be afraid to scale back to something that may seem more manageable for you. These are heavy lunges and for some just getting the barbell to your back safely could be a challenge.