Conditioning
3 RFT
15 Power Cleans 135/95#
100 Yard DB Farmers Carry 50/35#’s
12 Thrusters 135/95#
75 Yard DB Front Rack Carry 50/35#’s
9 Power Snatches 135/95#
50 Yard DB OH Carry 50/35#’s
WOD Notes: Goal is 20-25 min. PC/PS should be quick singles and feel relatively light. Use 2 DB’s for all the carries if possible. If you don’t have 2 DB’s, you will do 50 yard FC in left arm + 50 yard FC in right arm (same with OH Carry). Front rack carry just hold one DB in front rack if you only have one.
2 DB Version – 3 RFT
20 Power Cleans 50/35#’s
100 Yard DB Farmers Carry 50/35#’s
15 Thrusters 50/35#’s
75 Yard DB Front Rack Carry 50/35#’s
10 2 Arm DB Snatches 50/35#’s
50 Yard OH Carry 50/35#’s
WOD Notes: See above Notes. If you only have one DB, you will do 2x the Reps of each movement and the wod will take you longer but you should be able to keep moving!