Warmup:

3 Rounds:

50M Suitcase carry (switch arms at turnaround)

8 KB Deadlifts

4 Goblet Squats

10 Push Up to Downward Dog

Then…

Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Deadlift, Dip/Shrug, Dip/Shrug/High Pull, High Hang Power Snatch, Low Hang Power Snatch, Power Snatch from mid shin

WOD:

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

12 Power Snatch (95/65)

8 Goblet Squats (53/35)

-2 Min Rest-

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

8 Power Snatch (115/80)

8 Goblet Squats (53/35)

-2 Min Rest-

AMRAP 5:

Buy-In: 100M Farmer Walk (53/35)

4 Power Snatch (135/95)

8 Goblet Squats (53/35)

Video courtesy of Shape Fit.  Demo of Farmer’s Walk.  Score each AMRAP separately. As you progress from one AMRAP to the next, the bar weight will go up, but the reps for Power Snatch do drop per round, so aim to get as many if not more rounds in the second AMRAP as you got in the first.  Same goes for the third.  For the Farmer’s Walk, one KB per hand.  IF you are in a spot without KBs, feel free to sub DBs or plate holds.

Scaling Options:

KB weight -> 35/25 -> as needed

Bar weight -> as needed, but make jumps going from one AMRAP to the next

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of Evolutio Sports Physio

Child’s Pose – 1 Min