4 Rounds for time (10 minute cap):
2 Rope Climbs 12 Alternating Pistols/ Front Rack Lunge-N/M (75/55) 12 DB Snatches (70/50 RX) (50/30 N/M) 12 Wall Balls (30/20 RX) (20/14 N/M) at 10’/9’ targets
Rules: Athletes must complete 4 rounds of the workout for time. If the workout is not competed in the 10 minute time cap, a 1 second penalty will be awarded for each rep not completed.
Rope Climbs: The Athlete must climb the rope and touch the appropriate line.
Pistols:The Athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Pistols must be alternating. Novice and masters will perform a front rack lunge. The knee must touch the floor each rep and the hips must reach full extension with the feet together to finish the rep.
Dumbbell Snatch: The dumbbell must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended.
Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level