6:30-9 am
For reps:
1:00 rope climbs, lying to standing
1:00 dumbbell squat snatches, alternating
2:00 rope climbs
2:00 dumbbell squat snatches, alternating
3:00 rope climbs
3:00 dumbbell squat snatches, alternating
♀ 25 lb ♂ 35 lb
Scale:
For reps:
1:00 rope climbs, lying to standing
1:00 dumbbell power snatch + overhead squat, alternating
2:00 rope climbs, lying to standing
2:00 dumbbell power snatch + overhead squat, alternating
3:00 rope climbs, lying to standing
3:00 dumbbell power snatch + overhead squat, alternating
♀ 5 lb ♂ 10 lb
