200' Jog
100' Walking Lunge
50' Air Squat + hop
50' Plank walk
with empty bar
7 - Snatch first pull
7 - Hang Snatch
7 - Overhead Squat
Strength
Deadlift
3 x 6+ @ 70% 1RM
Last set is MUR
190#-felt really good with unbroken sets but stopped 3rd set because that weird spot in my thoracic spine started feeling strained and it's not worth it to risk an injury
Run 200m
20 - Snatch 115/80
20 - Toe to Bar
3 - Rope Climb
Run 200m
15 - Snatch 115/80
15 - Toe to Bar
2 - Rope Climb
Run 200m
10 - Snatch 115/80
10 - Toe to Bar
1 - Rope Climb
Run 200m
Time cap: 22:00
Slid down without making it to the top on last rope climb because my hands turned into lobster claws.
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