MetCon:

Alternating Every Minute on the Minute for 24 minutes (8 sets each):

50m Sprint

2 Rope Climbs

3 Power Snatch

*Pace Goal: consistent times on each movement on each round

Beginner: 8 sit-ups in place of rope, 16 Shoulder taps in place of snatch

Intermediate: 2 Barbell Rollouts in place or rope, 115/75

Advanced: 135/95

Sport: 155/105