5 rounds for time with a partner:
30 alternating DB snatch (25/20 kg)
20 box jump-overs (30/24")
– Resting partner hangs from the pull-up bar
-break anyhow
-reps total

Option 2
5 rounds for time with a partner:
30 alternating DB snatches (15/22.5 kg)
20 box jump-overs (30/24")
– Resting partner hangs from the pull-up bar.
-break anyhow
-reps

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Option 3
5 rounds for time with a partner:
30 alternating DB snatches (12.5/17.5 kg)
20 box step overs (24/20")
– Resting partner holds the bottom of a ring row.
-break anyhow
-reps

Goal & Intensity:
– Build upper body strength and partner coordination in a challenging, rhythmic workout.
– Improve efficiency under fatigue and body control while hanging from the bar.
– One athlete works while the other hangs; switch as often as needed based on hang capacity.
– Dumbbells should allow at least 7 unbroken before switching.
– Don’t hang to failure — use short, repeatable sets to stay productive longer.
– Keep the dumbbell close to your midline and aim for smooth, quick transitions with your partner.
RPE: 8
Training focus: Develops upper body endurance, grip strength, and body control. Also builds communication and pacing awareness essential for team or partner workouts.