Warm-up:
EMOM 12, alternating:
a) 100′ Dumbbell or Kettlebell Front Rack Carry, left arm
b) 100′ Dumbbell or Kettlebell Front Rack Carry, right arm
c) 10 Perfect Burpees
Strength:
For Time:
40 Kettlebell or Dumbbell Thrusters, heavy
TIMECAP: 8:00
WOD:
AMRAP 20:
12 Power Cleans, 135#/95#
20 Bar Facing Burpees
Extra Work: Back Squat 6-6-6-6, add 5-10lbs to each set from last week
Notes
If the athlete did not perform last week’s sets of 6, they should perform that workout instead.