12/29/2020

3 SETS

ON A 5:00 RUNNING CLOCK...

500m Row

10 Squat Snatches RX (155/105) CFC1 (115/75) CFC 2 ( 95/65) M ( 75/55)

Max Rope Climbs in Time Remaining...

-Rest 2:00 b/t Sets-

KG BB: (70/55)|(50/35)

ADJUSTING

*Reps, Loading, Volume*…

Squat Snatch -- Adjust athletes to a weight they can always do quick singles with. Newer athletes can try Power Snatches

or Hang Power Snatches.

Row -- Adjust meters to be complete in 2:00-2:10 or less.

Rope Climb -- Athletes can work on just jumping and clamping to practice, or climb as high as they are comfortable.

*Movement Adjustments*...

Snatch -- Adjust for Power Snatch if the athlete cannot Squat. If the athlete cannot go overhead they can sub for Squat

Clean.

Rope Climb -- Athletes can sub Pull-Ups, Chin-Ups, Ring Rows or See Saw Bent Over Row

Row -- Athletes can sub for 30 Cal Bike or 400m Run.