17:00 AMRAP
12 Alt. Dumbbell Snatches
12 Double Dumbbell Hang Power Cleans
150ft Farmer’s Carry
1:00 REST
General Warm Up
Begin with 3-5min of easy cardio to get warm, followed by…
3 ROUNDS
5 PVC Kang Squats
10 Light Deadlifts
10 Light Strict Presses
Jog for 1:00 (in place if necessary)
Specific Warm Up
Start by doing 3-5 light Dumbbell Snatches on your right arm. Then 3-5 dumbbell snatches on your left arm. If you are getting the technique, go ahead and try a set of 4-6, alternating arms. After that, work your way up to a weight at which you can definitely do that opening set of 12 (6 on each arm) unbroken and relatively quickly!
Next, you’ll need to find TWO dumbbells for the Hang Power Cleans. I wrote this workout with the idea that you’d use the same weight for all movements. Example, I will use a 50lb DB for the snatches and then I will use double 50’s for the hang cleans. That way you can get away with only one set of dumbbells, hopefully. Try the movement out and work up to a weight that allows you to get all 12 reps in a row in the first round and maybe several more!
Lastly, decide on how you are going to do the Farmers Carry (travelling or in place) and make sure you have weights available to haul for the whole length without stopping, even though your grip should be very tired by then!
Workout of the Day
17:00 AMRAP
12 Alt. Dumbbell Snatches
12 Double Dumbbell Hang Power Cleans
100ft Farmers Carry
1:00 REST
Workout Notes
This workout is all about the sprint intervals! The format of the workout is an AMRAP. That stands for As Many Rounds As Possible. So, for this workout, we will set a clock for 17min and do as many rounds of the work as we can before the timer expires. Each time you get through a round, take a one minute rest. The point of this is for you to blitz through the work as quickly as you can, knowing that a one minute break is coming up!
Dumbbell Snatch Modifications
The dumbbell snatch is a movement everyone should be able to do, but you may need to modify the weight. Make sure you choose something that allows you to smash through your sets of 12! The whole point here is to move fast through the whole round, so make sure you can move that weight with confidence!
If you are having trouble with the alternating motion, just do 6 one arm and then 6 on the other!
If you are having trouble putting the whole motion together fluidly, break it into chunks! First, pick the dumbbell up off of the floor and get it to your hips. Then pop it up and over your head.
Dumbbell Hang Power Clean Modifications
This motion is taking anything from hip level (arm’s length) up to your shoulder level. This should be like a total body bicep curl! This motion should be simple to complete, but some folks may use heavy dumbbells, some a barbell, and some just a broomstick!
Farmer’s Carry Modifications
The toughest thing about the Farmer’s Carry is finding or creating the distance. For this workout, let’s say that the 150’ walk will take you about 100 steps. That means you can simply walk 100 steps, walk 50 steps out and back, or do the stationary Farmer’s Carry for 100 marching steps in place.
Optional Accessory Work
100-200 Lunges in as few sets as possible. Add weight if necessary!
Cool Down
1min of PVC Pass Throughs
1-2min of Forearm Stretches
1-2min of Samson Stretch on Each Leg
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