Skill Block
3 Stations (rotate every ~6 min):
Rope Clamp Mechanics (lying and standing)
Partial Ascents + Controlled Descents
Spanish wrap + j hook
Workout (12 min)
AMRAP 12:
2 Rope Climbs (15’)
10 Alt DB Snatch (50/35#)
200m Run
Scaling:
Beginner: Lying rope pulls or 2 rope-seated pulls
Intermediate: 1 full climb / round
Advanced: Rx, consistent pacing
