Workout
Buy in: 400m Farmers Carry (2×50/35 DBs)
3 Rounds
10 DB Snatch (ea arm – alternating)
15 Renegade Rows (alternating)
20 Dd ball shouldering (alternating)
Cash out: 200m Waiters walk (2×50/35 DBs)
**We’re following up Thursday’s barbell snatches with some DB (dummbell, not dumpster baby ally IASIP fans). Ground to overhead, alternating arms, free hand off the body. You might see a pattern here, alternating sides with all the movements today for the three rounds. Start things off and wrap it up with a farmers carry – weights by the side – then a waiters walk – weights overhead. I’ll tell you right now… your shoulders/lats might be a little smoked on this. We talk a lot about belly/butt tight and staying hollow, keeping arms by your ears with weight overhead. If you need to rest, that’s fine, but you can’t be walking with the weights. And DO NOT DROP THE WEIGHTS FROM OVERHEAD WHEN YOU’RE WALKING OUTSIDE. Here’s my only exception – if you’re about to die or your shoulders ’bout to pop out. In the case of the latter, you should’ve gone lighter or talked to your coach about scaling the movement. Other that that.. have fun grinding out this workout!