Warm Up:
AMRAP 8:
50 ft shuttle run
5 cuban press
10 single leg Romanian deadlift /leg
50 ft bear crawl
Specific Warm-Up:
8 Minutes of DB Snatch Cycling
7 Minutes of Legless Rope Climb Practice
WOD:
5 rounds for time:
2 legless rope climbs (15 ft)
20 alternating DB snatches (45/65 lb)
Time Cap: 18 Minutes
Intermediate:
5 rounds for time:
2 rope climbs (15 ft)
20 alternating DB snatches (35/50 lb)
Beginner:
5 rounds for time:
4 pull-to-stands
20 alternating DB snatches (15/25 lb)
Movement scaling options:
Legless rope climbs: Reps, rope climbs, pull to stand, single-arm ring rows.
Alternating DB snatches: Reps, load, DB hang snatches, kettlebell swings.
Limited equipment option:
5 rounds for time:
7 strict chest-to-bar pull-up
20 alternating DB snatches (45/65)
Post-Workout Skill Work:
Accumulate:
50 knees-to-elbows on a rope or bar