For TimeMetconBenchmark
Moon
7 Rounds
Weightlifting
Gymnastics
Solo
Workout Details
For Time
7 Rounds For Time:
10Hang Split Snatches
↳ 40/30 lbs (18/14 kg)
Right Arm
1Rope Climb
10Hang Split Snatches
↳ 40/30 lbs (18/14 kg)
Left Arm
1Rope Climb
Coaching Tips
Strategy
- 1Maintain a steady pace through the first few rounds to conserve energy for the snatches.
- 2Aim to perform the hang split snatches with controlled movement, focusing on form rather than speed at the beginning.
- 3Break the snatches into manageable sets if fatigue sets in — for example, 5+5.
- 4Transition smoothly between movements to save time, particularly moving from the rope climbs back to the hang split snatches.
- 5Be strategic about resting: consider taking small breaks after the rope climbs to catch your breath.
Safety Considerations
Technical Focus
Ensure proper form during the snatch to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 10 each arm Shoulder Rotations(Focus on keeping the shoulder loose.)
- 10 presses each leg Hip Flexor Stretch(Breathe deeply, hold for 5 seconds.)
- 10 reps Wrist Stretches(Important for grip on the rope.)
Activation:
3 rounds- 10 reps PVC Pipe Overhead Squats(Focus on depth and stability.)
- 5 each arm Split Snatch With Empty Barbell(Practice the split position.)
- 5 strict pulls Rope Climb Pulls(Assists with grip and pulling power.)
Scaling Options
Intermediate
Reduce weight and modify movements for increased accessibility.
- 1
hang split snatches
Use lighter weight dumbbells or kettlebells.
Weight: 32/24 lbs (14.5/11 kg)
- 2
rope climb
Use a 10 ft rope or scale to 5 pulldowns to simulate movement.
Scaled
Use significantly lighter weights and simplified movement modifications.
- 1
hang split snatches
Use lighter weight dumbbells or kettlebells for hang split snatch.
Weight: 24/16 lbs (11/7.5 kg)
- 2
rope climb
Use a pull-up bar with feet on the ground to practice the pulling motion.