For TimeMetconBenchmark30:00

Moon

Weightlifting

Gymnastics

Solo

Target Effort:

RPE 9/10

Workout Details

For Time

30:00

7 rounds

1
Hang Split Snatch10 reps
40/30 lbs (18/14 kg)
Right Arm
2
Rope Climb457 m
3
Hang Split Snatch10 reps
40/30 lbs (18/14 kg)
Left Arm
4
Rope Climb457 m

Coaching Tips

Strategy

1Focus on maintaining good posture during the Hang Split Snatch.
2Manage your pacing for the Rope Climbs; avoid excessive fatigue on the arms.

Safety Considerations

Technical Focus

Proper form on rope climbs is crucial to prevent injury.

Recommended Warm-Up

General Cardio

Row - 3 min(easy pace)

Mobility

30s each side Hip Flexor Stretch
10 Shoulder Pass-Throughs
10 each direction Wrist Circles

Activation

2 rounds

5 Hang Split Snatch(Empty Bar)
1-2 Rope Climb(practice with footwork)

Scaling Options

Intermediate

Reduce weight to 30/20 lbs for Hang Split Snatch; use suggested scaling on Rope Climbs.

1
hang split snatch
Reduce to 30/20 lbs
Weight: 30/20 lbs (14/9 kg)
2
rope climb
Lower rope climb height to 10 ft.

Scaled

Reduce further weight to 20/15 lbs for Hang Split Snatch; replace Rope Climbs with Pull-Ups or Modified Rope Climbs.

1
hang split snatch
Scale to 20/15 lbs.
Weight: 20/15 lbs (9/7 kg)
2
rope climb
Substitute with 2 Pull-Ups or Rope Pulls.

Discover More Workouts

For TimeMetcon