Warmup:

2X:

1:00 Row

50’ suitcase carry L-arm

50’ suitcase carry R-arm

-then-

10 Bow to Bends

10 Spider-man Lunge w/twist

Barbell warmup – With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/hi elbows, high hang power snatch, hang power snatch, power snatch from mid shin

WOD:

25 Min AMRAP:

3 Power Snatches (95/65)

100 yard Farmer’s Walk (55/35)

6 Power Snatches

100 yard Farmer’s Walk

9 Power Snatches

100 yard Farmer’s Walk

etc…add 3 reps to the Power Snatches each round

Video courtesy of ShapeFit.

Shake out the hands after each round of farmer walking.  Otherwise, you may get a not-so-pleasant surprise of losing your grip on the Power Snatches.

Scaling Options:

Bar weight -> 75/55-> as needed (ELITE: 135/95)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Iron cross – 1 Min per side

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness.