– RX –
5 rounds for time:
7 hang power snatches (75/115 lb)
3 rope climbs

– INTERMEDIATE –
5 rounds for time:
7 hang power snatches (55/75 lb)
2 rope climbs

– BEGINNER –
5 rounds for time:
7 hang power snatches (35/45 lb)
3 pull-to-stands

3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after :60 of work.

2 sets:
:30 band pull-aparts
5-10 hand-release push-ups
5-10 ring rows
:15-:30 handstand hold
5-10 strict pull-ups (scale to banded pull-ups as needed)
– Rest :10-:20 between movements.

1 set:
:45 forearm stretch (extension)
:45 forearm stretch (flexion)

5 rounds for time:
7 double-DB snatches (35/50 lb)
10 double-DB hang power cleans