07/12/2021

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch (53/35)|(35/26)*

-Rest 1:00-

AMRAP x 8 MINUTES

15/12 Cal Bike

2 Rope Climbs

10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB

Snatch if needed.

**Pick up where you left off on the second AMRAP.

(Score is Rounds + Reps)

ADJUSTING

*Reps, Loading, Volume*…

KB Snatch -- Load should allow for athletes to complete all 10 reps unbroken

Rope Climbs -- Athletes should be able to complete the Rope Climbs in :45 or less. They can reduce these to 1 Rope Climb

for the workout.

Bike -- Adjust calories so that athletes can finish the Bike in 1:00-1:20

*Movement Adjustments*...

KB Snatch -- Athletes can sub for the DB Snatch or switch to a KB/DB clean if they cannot go overhead. The can also sub

for a KB Deadlift or KB High Pull

Rope Climbs -- Athletes can sub for 3 Pull-Ups + 6 Knees to Chest for each Rope Climb. They can also adjust to 12 Alt. SA

Ring Rows

Bike -- Sub for 20/15 Row or 200m Run