Workout Prep:
2 sets:
5 burpees
5 alternating dumbbell snatches
50-meter double-dumbbell farmers carry
– Rest 1:00 between sets.
– Use workout variations.
WOD:
AMRAP 20:
30 burpees
20 alternating DB snatches (35/50 lb)
100-m double-DB farmers carry (35/50 lb)
Intermediate:
AMRAP 20:
30 burpees
20 alternating DB snatches (20/35 lb)
100-m double-DB farmers carry (20/35 lb)
Beginner:
AMRAP 20:
15 burpees
15 alternating DB snatches (10/15 lb)
100-m double-DB farmers carry (10/15 lb)
Home Workout:
Same as Rx
Movement scaling options:
Burpees: Reps, up-downs, burpees to an elevated surface
Alternating DB snatches: Load, reps, dumbbell hang snatches, single-arm dumbbell shoulder-to-overheads
Double DB farmers carry: Load, distance
Cool down:
1 set:
:45 foam roll quadricep/leg
:45 foam roll glute-med/side