Buy in: 10 reps Cat/Cowmel, Birddog, Side-lying bridges, Sit-ups or Crunches, Hip thrusts on bench. Warm-up and activate shoulders with shoulder mobility work using bands and PVC. Progressively load the dumbbell snatch.
In 20 minutes complete as many rounds as possible of:
200 meters 1-Handed Farmers Carry (aka Suitcase Carry) . Switch sides as needed
20 dumbbell snatches alternating (from the floor each time 10/side)
200 meters 1-Handed Waiter’s carry. Switch sides as needed
20 meters Walking Overhead lunge (25/45)