• Dynamic Warm Up

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

• 7 Hang Power Snatch 95/65
• 14 Sit Up
• 21 Double Unders

• 10 Minutes Mobility

• Dynamic Warm UP

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

• 7 Hang Power Snatch 95/65
• 14 Sit Up
• 21 Double Unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

• 7 Hang Power Snatch 95/65
• 14 Sit Up
• 21 Double Unders

• 10 Minutes Mobility