For Time:
200m Farmer’s Carry, Choose Load
35 Hand Release Push-Ups
20 Box Jump Overs
15 Power Cleans 185/125lbs
WODprep Strategy Top Tips:
Warm-up (10 minutes):Â A bodyweight plank could be a good way to get the arms ready for the farmer’s carry. This will also help with the hand release, and some tempo push up can also help. For the box Jump overs, start with some stepovers and build into it. The rest of the time should be dedicated to getting to your power clean working weight.Â
Stimulus: Barbell Capacity under grip fatigueÂ
Strategy: Keep transitions smooth. Break on the carries before muscle failure. Manage push-ups in smaller sets to avoid long rests. Rotate on box jumps and cleans based on pacing rather than exhaustion to keep a steady work pace. Prioritize short, efficient breaks and keep intensity high without over-pacing.
- Farmer’s Carry- You get to choose the weight on the farmer’s carry today. Pick a challenging weight, something that you are not going to do 200m unbroken. However, you should only really break 1-3 times.Â
- Power Clean- Focus on a good setup position. Keep arms long, and follow the bar back down to the ground. Steady singles are a good strategy here.Â
- Hand Release Push ups- Make these reps look good and just think about hitting steady singles.Â
Want to get faster and more efficient in your barbell WODs? I’ve got 3 advanced barbell cycling techniques for CrossFitters (not for Weightlifters!) to tell you about!
Do you struggle with front rack mobility and position during the power clean? Try these drills!
Download our free shoulder warm up
Full shoulder mobility playlist
Full OHS playlist
TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!