4 x 4:00 Intervals

2/4 Rope Climbs

20 DB Snatch (50/35)

Max Cal Row In Remainder of Time

4:00 Rest

Lots of pulling today and lots of grip!  Goal for RX is to be off the rope in less than 2 minutes.  RX+ may take a bit longer on the ropes so you will have to push to make up time on your row efforts.  For the DB Snatch, let’s focus on technique (hand that does not have the DB can NOT be on your body) using hip extension to get the DB up.  You will appreciate the 4 minute rest but make sure you are pushing yourself in the 4 minutes of work leading up to that.