For TimeMetconWeightliftingGymnasticsBenchmark
Moon
Weightlifting
Gymnastics
Solo
Workout Details
For Time
7 Rounds For Time:
10Hang Split Snatch
↳ 40/30 lbs (18/14 kg)
5 mRope Climb
15 ft conversion
10Hang Split Snatch
↳ 40/30 lbs (18/14 kg)
5 mRope Climb
15 ft conversion
Coaching Tips
Strategy
- 1Manage your grip and rest periods during rope climbs to avoid muscle fatigue.
- 2Consider breaking up the hang split snatches into smaller sets if needed to maintain form throughout all 7 rounds.
- 3Focus on a steady pace on the rope climbs to maintain energy for the snatches; try to minimize rest between transitions.
Safety Considerations
Technical Focus
Ensure proper alignment and stability during the split snatch to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Work:
- 2 per side Shoulder Stretch
- 2 per side Hip Flexor Stretch
- 2 per side Hamstring Stretch
Activation:
2 rounds- 5-8 Hang Split Snatch (light weight)(Focus on form and technique.)
- 1-2 Rope Climb Simulation (using a low height)(Practice your climbing technique.)
Scaling Options
Intermediate
Reduce weight and/or modify movements for technique.
- 1
hang split snatch
Reduce weight to 80%.
Weight: 32/24 lbs (14.5/10.9 kg)
- 2
rope climb
Use a lower rope or perform jumping rope climbs.
Scaled
Easier movements and significantly reduced weight.
- 1
hang split snatch
Use reduced weight (40%).
Weight: 24/16 lbs (10.9/7.3 kg)
- 2
rope climb
Perform a scaled version like legless climbs or pulling to a lower height.