Warm-up

3 Rounds:

10 Snatch Grip Rows

5 Hang Power Snatch

100m Jog

20 Scissor Kicks

MetCon:

As Many Rounds and Reps as Possible in 18 minutes:

2 Rope Climbs

4 Power Snatch

100m Run

—Cash-out—

100 AbMat Sit-ups

*Pace Goal: 8-10 rounds, 4:00-6:00 for sit-ups

*Rope Climbs: focus on getting your feet up high for a good clamp

*Power Snatch: this should be a slightly above moderate to heavyish weight

Beginner: 10 MB Slams, 75/55

Intermediate: half or 3/4 rope climbs, 115/75

Advanced: 135/95

Sport: 1 legless/1 regular, 165/115