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Wednesday 11/01/23

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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