15 Min AMRAP

100 Meter Farmers Carry (with single db or single kb) (50/35)(53/35)

15 Push Ups

10 Power Cleans (115/75) or DB/KB Power Clean

For today, the farmers carry will be 50 Meters with one arm switching arms at the 50 meter turn.

Push Ups………PLEASE……use this time at home to work on this movement.  For today (and maybe the rest of eternity) hands MUST be outside shoulder width.  NO alligator arms.  Chest and chest ONLY touches the floor.  Arms at full lockout at the top.

For our power cleans, if you have a barbell, use what weight you have if you can’t get to the Rx weight.  IF your weigh is lighter, either move faster, or do a couple more reps.  Mod for the barbell is DB or KB power cleans.

Here is a link to a KB Power clean.  Its a long video, so go to the 4:23 mark if you just want to see the movement.  https://www.youtube.com/watch?v=IP9iM2AxClc

Here is a link to a DB power clean.  https://www.youtube.com/watch?v=vh0Tj7G4k0c  Obviously this is with a single DB vs double.

If using a DB or KB, it will be 5 right and 5 left.  Break them up however you want.  Alternating arm might be the most efficient way.  Make sure to use your hips and hit that triple extension!!