Two sets of:
Banded Pass Thrus in the Squat x 10 reps
Leg Swings x 10 forward reps/10 backward reps per leg
At the 10:00 mark:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
One set of:
L-Hang Rope Pull-Ups from Floor x 10 reps (alternate hands)
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep
*Utilize the Rope Climb Mount to get you a higher start on your rope climb.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Toes-To-Rope x 5 reps
Interval 2 – Rope Pull-Up Taps x 4 reps (alternate hands)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 10 reps
Interval 2 – 2 sets of complex: Rope Climb Mount + Rope Pinch to Stand
B.
Five sets of:
High-Hang Snatch + Mid-Thigh Snatch @ 70-75%
Rest 2 minutes
Hold each position for 2 seconds and then pause for 2 seconds in the receiving position.
C.
Complete as many reps as possible in 3 minutes:
Row 500 Meters
KB Swings x Max Reps 70/55 Russian
Rest 90 seconds; complete a total of four sets
D.
Three sets of:
Glute Ham Raises x 6-8 reps
Rest 45 seconds
Side Plank x 45 seconds per side
Rest 45 seconds