In this 20 minute AMRAP partners will switch places based on the partner doing the farmers' carry.  Once the partner gets back from their carry, they will trade places and that partner will pick up in the chipper reps where partner one left off.  Choose a weight that you can move for fast singles on the power cleans and unbroken for the front squats. Pick weights and variations that allow you to complete the toes to bar unbroken and carries with no more than 1 break. 

Score: Rounds & Reps

Intended Intensity: RPE 6-7 

Target Loading: Light-Moderate (45-55%) 

Fitness Attribute Improved: Lactate Threshold 

Target Score: 15-20 Rounds 

Hand and Elbow Position

Check that athletes maintain a clean grip on the bar with their hands just outside shoulder-width.
Ensure the elbows are pointing forward and upward, parallel to the ground, to keep the chest upright.

Try to hook grip the dumbbells during the farmer's carry to save your grip. Hold the dumbbells with your hands as far forward on the dumbbells as possible. This will place the dumbbell head against your thumb and help lock in your grip.

POWER CLEANS

Reduce Loading
Hang Power Cleans 
Sub Dumbbells (50/35)s
Deadlifts (165/115)

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TOES TO BAR

Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups 

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FRONT SQUAT

Reduce Loading
Sub Dumbbells (50/35)s
Goblet Squats
2x Air Squats
Back Squat (165/115)

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FARMER’S CARRY

Reduce Loading/Distance
Sub Kettlebells or Plates
1:00 Farmer’s Carry March in Place
1:00 Farmer’s Carry Hold
20 Shuttle Runs (1 rep = 10m)

INDY VERSIO
AMRAP 20: 
1-2-3... Power Clean  
5 Toes to Bar 
1-2-3... Front Squat  
50 Meter Farmers Carry (50/35)'s 

Barbell: (115/85)