For time:
15 power snatches
5 rope climbs to 15 feet
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
♀ 95-lb barbell
♂ 135-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout is a descending rep scheme of power snatches and rope climbs — expect this one to be grippy. Choose a moderate barbell load that allows quick singles or a few touch-and-go reps with minimal rest between sets. Pace the rope climbs and focus on using your legs to climb efficiently, rather than pulling with your arms — think of your arms as holding you close to the rope while your legs drive you up.
Intermediate option:
For time:
15 power snatches
3 rope climbs to 12 feet
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
15 hang power snatches
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Snatch
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Rope Climb (J-Hook)
The Hang Power Snatch
The Modified Rope Climb: Pull-to-Stand
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Comments on 260706
79 Comments
16:08
15-12-9-6-3
power snatch 95 and pull-up+knees to elbows.
39 / M / 5'9" / 140lbs
30lb dumbbell power snatches, alternating x15-12-9-6-3
Rope-climb-sub x3-3-2-2-1
Today's rope-climb-sub = Kipping pull-ups x4, K2Es x4, squats x4
16:43
Dumbbell was too light, but I didn't have time to struggle with a heavier one today because I had to leave for gymnastics class, where I then hurt my elbow somehow. Hoping it's just a minor tweak...
Did 45 cleans @ 95# (shoulder won’t tolerate overhead weight), 18 rope climbs to 10’, 20:00.
M 55/210/6’
Intermediate scale but did 15’ rope climbs.
11:56.
Snatch 35 lbs (first found snatched 55 lbs)
Full rope climbs on first and last round, middle rounds I did rope climbs half way. Just felt really hard today.
95lb BB
Towel pull ups 10/8/6/4/2 due to no rope access
As RX’d. Really struggled today, was laid off last week so this was my first attempt to get back into a routine. Mentally taxing day even for a short workout
9:29. 39m 235
45 lbs dumbbell 15 mins
Great job on this! It’s rough out there on the employment front, I know. Hope it turns around quickly for you.
Power Snatch 95#
Strict Pullups (at home gym)
12:25
55# 15,12,9,6,3
Pull to stand 5,4,3,2,1
95lb
10ft rope
@135lbs but with 3:1 rope pull up and elbows to thighs
10:49
Great job!
Scaled weight to 105lbs.
16:47
Well done, amigo!
/40/4’11”/110#
Beginner, 11:34
45# bar hang power snatch
Banded pull-ups (green band) subbed for pull-to-stands
First time with power snatches, broke every round into small sets (3-6 reps) with short rest. Pull-ups were fast (sub 30 sec total) — need a smaller band next time. Legs did the work on the pull-ups per the stimulus cue.
No rope at globo-gym, so I opted for main site’s WOD from 10/26/22:
3 RFT:
60 second handstand hold
60 second L-sit hold
800m run
Time: 26:36. Improvement of 5:34!!
That’s awesome, way to go!
15-12-9-6-3 reps of
power snatches, 75-lbs barbell
pull-up + knees-to-elbows
13:14
12'50" RX
6.16
hang power snatch at 20kg
9 ring rows
13:20
70 lb single db for snatches
3 strict unbroken pull-ups per rope climb
9:28
Nice office gymprov, and time to boot!
RX
corda menor
18:37 RX
For time:
15 power snatches
5 rope climbs to 15 feet
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
♂ 75-lb barbell
tiempos de ronda
R1 | 05:29 |
R2 | 05:46 | +17 s
R3 | 04:28 | -78 s
R4 | 02:56 | -92 s
R5 | 01:23 | -93 s
Ø 04:00
Tiempo restante: 00:01 =20:03
10 min AMRAP
6 pull-ups
9 push-ups
12 sit-ups
Total: 8 rounds
Completed in the am at the Y. Intermediate weight, RX rep scheme. Did 5PU + KTC for each climb.
14:49.
broke the power snatches in rounds of 15-12-9 into two sets. Some shoulder pain, decided to go lighter for faster snatches than a bunch of singles. The climbs sucked up most of the time! Grippy for sure.
Great job!
15-12-9-6-3 power snatch 135#
15-12-9-6-3 strict pull-ups
Ladies Rx'ish
Subbed 5 Knees-to-chest + Commando pull-up combos per RC
17:45
Similar format to 260626 so same KTC+CP combo rule applied - all 5 combos had to be UB to count for 1 RC. Intentionally broke the 15, 12 and 9 PS sets. Only tore 1 pad on a finger. Did some scales, HS holds, L-sits and DLs at 235# after for a little extra.
scaled to 115#
Super fast, very well done!
15# bar
Subbed rope climbs with
Pushups
15# bar
Subbed rope climbs with
Pushups
10:09 scaled
Subbed pull ups 15,12,9,6,3 due to no rope
55# barbell
For time: modified
16 alt DB snatches
5 rope P2S half kneeling
12/4
10/3*
6/2
4/1
*added 1 rep to odd # reps for symmetry
6:10
No idea why so much empty space there...snatches were 35# DBs
Awesome work, Favo!
17:39
53кг
17:39
135#
Time 8:20
15x2 hang power snatches (each arm) w 25lbs dumbbell
5x2 (each arm) 25 lbs dumbbell rows
12x2 hang power snatches (each arm) w 25lbs dumbbell
5x2 (each arm) 25 lbs dumbbell rows
9x2 hang power snatches (each arm) w 25lbs dumbbell
5x2 (each arm) 25 lbs dumbbell rows
6x2 hang power snatches (each arm) w 25lbs dumbbell
5x2 (each arm) 25 lbs dumbbell rows
3x2 hang power snatches (each arm) w 25lbs dumbbell
5x2 (each arm) 25 lbs dumbbell rows
Beginner option:
For time:
15 hang power snatches
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands
85- lb barbell
rogue rope over pull-up rig
5:13
Danny Teixeira. 8/16/1972-7/6/1990
20 min amrap
30 box jumps @24”
20 strict presses @65#
30 strict pull ups
Round times
R1 | 08:10 |
R2 | 08:41 | +31 s
Ø 08:25
Time left over: 03:09. 40 reps
Rest easy, Danny. My thoughts are with you, Bob, on what must be a difficult anniversary. Great work & tribute.
My condolences, Bob. Great tribute. RIP, Danny.
15-12-9-6-3
45 lb power snatch
Strict ring pull-ups
Db power snatch alternating 40#
Pullups
16/20
12/15
10/12
8/10
6/5
95# snatch & pullups
15,12,9,6,3 snatch
6,6,4,4,5 pull-ups
55# bar double pullups for rope climbs no rope in gym
15 12 9 6 3 snatch
6 6 4 4 2 PUs
*95lb power snatch
*12’ rope climb
- 15 Alt DB Snatch
- 15 Towel Pull-ups
- 12 Alt DB Snatch
- 12 Towel Pull-ups
- 9 Alt DB Snatch
- 9 Towel Pull-ups
- 6 Alt DB Snatch
- 6 Towel Pull-ups
- 3 Alt DB Snatch
- 3 Towel Pull-ups
13:58
*50 lb Dumbbell
No rope available/Ceiling too low for barbell snatch
-15 hang power snatches
-10 chin-ups
-12 hang power snatches
-10 chin-ups
-9 hang power snatches
-10 chin-ups
-6 hang power snatches
-10 chin-ups
-3 hang power snatches
-10 chin-ups
8:25
*75 lb barbell
No rope available
16:20
95 pounds snatches
Leg less rope Climb
Intermediate
no rope, subbed (3 K2E, 3 pull up) per rope climb
15:25
15:29
25:00
15 power snatches(40kg)
15 pull ups
12 power snatches(40kg)
12 pull ups
9 power snatches(25kg)
9 pull ups
6 power snatches(29kg)
6 pull ups
2 power snatches(40kg)
2 pull ups