Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 deadlifts
10 hang cleans
10 strict press
Mobility
Quick group mobility
Skill
Power clean and push jerk
WOD
“Office Romance”
22 min running clock
Buy in – 200m farmers carry (53/35#)
AMRAP of the following
1 round is…
2 rounds of
3 power cleans (155/105#)(135/95#)
6 push jerks
9 C2B
Then, a 500m row
Buy out – SA 400m partner farmers carry (70/53#)(53/35#)
The weights here are challenging and require a good deal of strength. So pick a weight that will allow you to move through quickly. Use the time to warm-up the power cleans and push jerks. Do not just throw the weight on and go. Prep for efficient movement.
This one starts out with a single person farmer carry. As soon as you get in the door you have the rest of the time to complete as many rounds of the workout as possible. One round of the workout would be two times through the 3/6/9 (damn good time) and one 500m row. When the clock has reached zero. You have very little time to settle, no longer than :30, then grab a partner. You and your partner must farmers carry ONE 70/53# KB 400m, switching whenever you want. There will be two scores. Rounds and reps for the AMRAP and then time for the farmers carry.
