3 rounds for time of:
25/20 Bike Calories
20 Dumbbell Snatches, 50/35 lbs
Goal: Sub 12 mins
Our 3 round workout today has a row, dumbbell snatch, and toes to bar. Grip will play a role, but reps are all generally reasonable. The dumbbell snatch is likely going to be the crux of the work out requiring you to be smart with your pacing and how you transition to the other arm. Lower the weight and adjust reps if needed in order to meet the goal time domain.
Rest 1-2min between sets
*sub lay to stand rope climbs
Accessory work today is some ladder work to help build capacity with rope climbs or build pulling strength. Notice that the reps go up with each set. The goal here is to complete each rep back to back with minimal rest and rest longer between sets. Depending on the set, rest for 1 to 2 minutes or as needed. Some will need to work strictly on pulling strength whereas others can work on building the skill. Some great options might be a lay to stand rope climb, or a jump lock your feet with one or two pulls. We will be continuing this progression for two more weeks.