"Snap, Crackle, Pop!"
Duration: 35:00
5 Rounds For Time:
3 Rope Climbs (15')
400 Meter Run
12 Dumbbbell Snatches 70 / 50 lb
Rest 2 Minutes Between Rounds
Time Cap: 35 Minutes
STIMULUS
- Overview: Today we are aiming to move a heavier dumbbell than normal for 12 total snatches (6 each arm). Our rope climb rep number, and dumbbell load should allow us to complete those two movements in 1:00 each. Challenge yourself with the dumbbell weight, but still something you can complete in a minute. With a two minute rest after each round, found a pace that is strong but consistent.
- Rope Climb: 1 rep every 0:20, sets in 1:00 or less.
- Run: 2:15 or less each run.
- Dumbbell Snatch: Challenging load, able to complete 12 reps in one minute.
- Score: Time to complete work, including rest.
STRATEGY
- While you want to challenge yourself on the dumbbell, you should still be able to move with good form. If our form starts to break down, drop loading to something you can move properly.
- Aim to get a good foot clamp on each rope climb, to make your sets the most efficient they can be.
SUBSTITUTIONS
ROPE CLIMBS
- Reduce Height
- 3-5 Strict Pull-Ups = 1 Rope
- 3-5 Ring Rows = 1 Rope
- 3-5 Toes To Bar = 1 Rope
- 4-6 Alternating Dumbbell Plank Rows
- Lay to Stand Climb
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner*
- 16 Shuttle Runs (1 rep = 25ft down & back)
DB SNATCH
- Reduce Loading
- Reduce Reps
- Hang Dumbbell Power Snatches
- Plate Ground to Overhead
- Kettlebell Swings
- Empty Barbell Hang Power Snatches
MOVEMENT PREP
1 Round:
1 Rope Climb
4 DB Snatches
100m Run
4 DB Snatches
100m Run
4 DB Snatches
100m Run
1 Rope Climb