Brown Sugar

RXD

8 Rounds

30sec DB Power Clean (55/35lbs)

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

Straight into:

10 lap Alternated Grip Carry

* One DB on shoulder, one by side

FITNESS

8 Rounds

30sec DB Power Clean

30sec Rest

30sec Alternated Grip DB Hold

* One DB on shoulder, one by side

30sec Rest

Straight into:

10 lap Alternated Grip Carry

* One DB on shoulder, one by side
Total DB Power Clean Reps – Farmers Carry Time

* keep a running total of the DB Power Clean reps across the 8 rounds.

* 1 Lap is from west window across and around rig and back.

We try to incorporate Holds and awkward movements into the Programming at least once per month. They aren’t very sexy or fun, and we know that people don’t like them. People don’t like these movements because they aren’t good at them and they feel uncomfortable. Hopefully, the more they do them, the easier they will become, and people will start to realise the strength crossover they are having with their other movements. Perhaps people might even enjoy them a little more. ? The Alternated Grip Carry is a great movement that we perform in life every day! Kid or bag in one hand, groceries in other.

The DB Power Cleans are taken from the ground and need to touch the ground on each rep. This can be done between the legs or on the outside of the legs. If you have an issue getting into either of these positions safely, you can either take the Dumbbells from two plates, or modify the movement to a hang (just above the knee).

You can choose how you want them to perform the Alternated Grip DB Hold sets. Choose a side, and then stick with it for the 30sec hold, or switch during the 30sec as needed. We recommend sticking with one side for the whole 30sec, then switching on the next 30sec. The DB that is on the shoulder should be in a Front Rack position, while the DB held by your side is held in a regular Farmers Carry Position.

The intention is to go straight into the Carry upon completion of the 8 rounds, but if you want a minutes rest as a quick breather, and get set up for the Carry, that is fine. You can switch hands (up/down) as you need to during the Carry, as long as one hand is always in the Front Rack and one hand is in a Farmer’s Carry.

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