WOD

AMRAP in 20 Minutes
100M Overhead Dumbbell Carry 50/35 lb (50M right,50m left)
20 Box Jump 24/20 ”
30 Alternating Dumbbell Power clean 50/35 lb

Workout notes

Today’s workout is a long duration triplet where each round starts with a carry, switches to a bodyweight movement and then finishes with a dumbbell weightlifting movement.   For the overhead carry choose a dumbbell that you will use for both movements and head down to the wall with your arm locked out overhead, once there switch arms and return.  Set your dumbbell down and move through 20 box jumps before picking up the dumbbell again for thirty alternating power cleans.  Alternate reps by transferring the dumbbell on the floor or after it hits the front rack position.  If you choose to go touch and go remember that only one end of the dumbbell needs to touch the floor between your feet.  If mobility is an issue and you can’t carry the dumbbell overhead while keeping your shoulder in a healthy position you can choose to carry the dumbbell in the front rack position instead.