Skill Work:
Every 2:00 for 5 sets:
2 squat cleans
WOD:
For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
Intended Stimulus: 5-10 Minutes
Intermediate:
For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
Beginner:
For time:
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry
Home Workout:
For time:
30 double-dumbbell front squats (35/50 lb)
200-meter double-dumbbell farmers carry (35/50 lb)
20 double-dumbbell front squats
150-meter double-dumbbell farmers carry
10 double-dumbbell front squats
100-meter double-dumbbell farmers carry
Masters 55+ option:
For time:
21 front squats (95/135 lb)
200-meter double-dumbbell farmers carry (20/35 lb)
15 front squats
150-meter double-dumbbell farmers carry
9 front squats
100-meter double-dumbbell farmers carry
Movement scaling options:
Front squats :Load, reps, dumbbell front squats, goblet squats, air squats
Farmers carry: Load, distance, single-arm carry
Cool down:
1 set:
200-meter walk
:45 scorpion stretch/side