15m – Dynamics

10m – Rope Climb Technique Work

10m – KB Snatch Technique

Intervals – 4 rounds of 3m on/1m off (16m clock):

0-1: Burpees

1-2: Alternating KB Snatch

2-3: Rope Climbs

3-4: Rest

*For a rope climb to count, the athlete must be down on the floor at the sound of the buzzer. Tell athletes to be courteous of those moving to the ropes after them! Start in waves today so that athletes all complete the workout in the same order.