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DESCRIPTION

STRUCTURE: Athletes will complet 5 rounds for time of a 400/300 Meter Row, then 2 Rope Climbs and 10 Power Snatches.

STIMULUS: “NoPull” is a * Threshold* workout.

STRATEGY: 400/300 Meters on the Rower should be completed in 2:00 or less. 2 Rope Climbs should be completed in 1:00 or less. Each set of 10 Power Snatches should be completed in 1:00 or less.

SCALING: Choose a distance on the rower that can be completed in the given time. Choose a variation of rope climbs that can be completed safely within the given time. Choose a load for Power Snatches that can be completed in 2 sets or less and a number of reps that can be completed in the given time.

SCORING: Athletes’ score is the time it takes to complete the workout.

EFFICIENCY TIPS

-All Movements today fatigue the upper body and pulling muscles

-Pace/Break on movements early to guarantee sets stay consistent later on

NoPull (Time)

“NOPULL”

5 Rounds for Time

400/300 Meter Row

2 Rope Climbs

10 Power Snatches

20 min Time Cap

RX+-95/65#, 15′ Rope Climb

RX-75/55#, 12′ Rope Climb

50-59-65/45#, 4 RC Prog

60+-55/35#, 2 RC Prog

Basics-200m ROw, 6 RIng Rows,

10 PS w/ PVC/BB