On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
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Scaling:
In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 feet back. As soon as you get back, put your dumbbells down, put your toes under the dumbbell handles, and begin your sit-ups. The goal is to have at least 30 seconds to perform squat cleans. So, reduce the distance of the carry and reps of the sit-ups as needed. As for the loading of the dumbbells, you should be able to hang on for the entire farmers carry and perform at least 7 squat cleans before needing a quick break. If in doubt today, go lighter and do more reps.
Intermediate option:
On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
On a 2-minute clock for 5 rounds, complete:
50-foot farmers carry
15 anchored sit-ups
Max dumbbell hang squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Play around with your foot position on the squat cleans. Consider keeping your feet in your squat stance and touching the dumbbell on the ground in between your feet. This “sumo deadlift” to squat clean technique can speed up your reps.
Resources:
The Dumbbell Farmers Carry
The Anchored Sit-Up
The Dumbbell Hang (Squat) Clean
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