1.) One four four
1 Rope Climb
400m Run
30 Single Arm Dumbbell Deadlift 50/35lb (alternate every 5)
1 Rope Climb
400m Run
30 Alternating Dumbbell Snatch 50/35lb
1 Rope Climb
400m Run
30 Single Arm Overhead Dumbbell Step-ups (alternate every 5)
2.) 5 x 1 Snatch Balance
Note: have some fun and move some weight
3.) 3 Back Squat every 2 minutes for 20 minutes @ 85%
*4.) 5 rounds
2 Power Clean from Hang (from blocks) + 1 Split Jerk
Note: add load each round starting around 70%, rest as needed, put the blocks back together when done
*5.) 5 rounds
10 Barbell Good Mornings
10 Reverse Hyper
Note: put load on the barbell as long as it feels good and allows for great movement