Warm up 

800m Group Run

5-10’ of free flow

**for the people reading this on the website this is simply just freedom of movement.  Taking the body through full ranges of motion with consistent movement.  This can include air squats, jumping lunges, burpees, dynamic stretches etc… Just move continuously until a good sweat comes about.



Teams of 2

30 alt. power snatches @135/95

8 legless rope climbs

25 alt. power snatches 

6 legless rope climbs

20 alt. power snatches

4 legless rope climbs

15 alt. power snatches

2 legless rope climbs




Power snatches

L1: 115/85

L2: 95/65

L3: 75/55

L4: 45/35


Rope climbs

L1: Regular rope climbs

L2: Climbs from the back