For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent

Bird shows the various uses for a heavy weighted pull-up.

Bird shows the various uses for a heavy weighted pull-up.

Kale Salad with Sweet Potato and Chicken

Here’s a go-to Kale Salad recipe in Zone proportions that’s easy to prep on the weekend for a consistent lunch throughout the week.  Because kale doesn’t wilt the way other salad greens do, it’s easy to throw the dressing on in the morning and go!

3-Block Meal*
4 cups kale – sliced thing into strips (1 CHO)
1/4 cup sweet potato – pre-baked in small cubes (1 CHO)
1/2 apple – sliced thin (1 CHO)
3 ounces chicken – (3 PRO)
1 tsp olive oil (3 FAT), mixed w/ 1 tsp lemon juice and 1 tsp balsamic vinegar to make dressing
* To make a 4-block meal, eat entire apple, add 1 ounce protein, and more olive oil.

Toss/massage kale with dressing (add a bit of salt if you’d like).  Add protein, sweet potato, and apple to the top and enjoy.

Easy to make in the morning, put in a tupperware, and eat at work.