Hang Snatch (Above Knee)
Build to Max Double
6/4 Rope Climbs, 15′ Ascent
30 Kettlebell Snatch, 24kg, alternate arms every 5 reps
4/2 Rope Climbs
20 Kettlebell Snatch, alternate arms every 5 reps
2/1 Rope Climbs
10 Kettlebell Snatch, alternate arms after 5 reps
Rope Climb: Athlete should be able to work at a rate of 2.5 climbs/minute for males, 1.5 for females.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls
Scale Up: Legelss for some or all reps
Kettlebell Snatch: Athlete should be able to work in smooth sets of five, with only short rests at the transition between hands, for the duration of the workout. Scale load accordingly. For athletes who are not technically proficient enough with the kettlebell snatch to perform it in a workout, scale movement to single arm kettlebell swing.
Landmine Press/Lateral Raise/Rear Delt Fly Complex
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.