For reps: 1:00 rope climbs 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
♀ 35 lb ♂ 50 lb
Scaling: Modify the rope climb and reduce the load on the dumbbell.
Intermediate option: For reps: 1:00 rope climbs 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
Beginner option: 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
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