A) 15 min, 5 sets
3 Full Snatch
5 power snatch
5 hang power snatch
B) 8 min Rope climb workshop
Efficiency tips for experienced climbers
Learning how to get feet locked on the rope and just holding
Find an angle to pull-up to standing with a laying or seated start keeping feet on the floor
C) 25 min 3 rounds
400m piggy back run (swap as much as you like) / Run together
20 hang power cleans
80/60 60/40 30/20
10 Rope climbs
Feet on the floor from laying or seated start
D) Seated bicep stretch
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