Workout of the Day

AMRAP in 20 minutes:
200 meter farmer’s carry (one KB and one DB)
30 alternating dumbbell power cleans
400 meter run

Do your best to keep a quick pace on the farmer’s carry; the faster you move, the less time you’ll spend holding the weights. The power cleans are going to be tough on your shoulders and grip immediately after the carry, but you’ll have a chance to recover those muscle groups on the run.

standard: 35/20 pound DB, 16/12 kg KB
rx and sport: 50/35 pound DB, 24/16 kg KB
metcon: 5×3:00 on, 1:00 off