| Endurance | 7/10 | Seven rounds of unilateral dumbbell hang split snatches and rope climbs. This combination will be metabolically demanding, testing skill-biased conditioning and grip endurance over a moderate duration. |
| Stamina | 8/10 | Cycling 10 right-arm and 10 left-arm DB hang split snatches (40/30 lb) plus 2 rope climbs for 7 rounds (total 140 snatches, 14 rope climbs) demands substantial unilateral strength-stamina (shoulders, legs, core for snatches) and extreme upper body pulling/grip stamina for rope climbs. |
| Strength | 7/10 | Rope climbs require significant upper body pulling strength. Dumbbell hang split snatches at 40/30 lbs, performed unilaterally for high volume, test functional strength, stability, and coordination. |
| Flexibility | 6/10 | Requires good shoulder, hip, and ankle mobility for dumbbell hang split snatches (overhead position, lunge). Hip/shoulder mobility for rope climbs. |
| Power | 6/10 | Dumbbell snatches are an explosive movement. Explosive pulls on rope climbs also utilize power. Maintaining power output across 7 rounds of skill and unilateral work is key. |
| Speed | 4/10 | Efficient cycling of snatches on both arms and quick, successful rope climbs are important. Managing fatigue on grip and unilateral movements is more critical than raw speed. |