200-m Dumbell Front-Rack Carry (155/105 lb.)
20 Wall Balls (20/14 lb.)
20 MB Cleans
AMRAP 20 min.
*Find heavy 100-m DB Carry
It’s late and I forgot to post this so we’re going to make this description short and sweet. We’re going to spend some time doing handstand skill work, then work up to the heaviest 100m dumbbell front rack carry you can do, then we’ll get into the metcon: the 20-minute AMRAP above. Lower the DB weight to something you can do without putting them down and plan on doing the wall ball and clean sets about 10 reps at a time. If you can go unbroken, do it! Just make sure that you don’t burn out - you’ll be doing this for 20 minutes, so find a good pace!