A) Front Squat 3-4×3 @ 30X1; rest 2 min (heavier than 12/13)

+

For time:

– 1,000m row

Rest 1 min

3 rounds of:

– 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)

– 12 KB snatches (heavy)

– 12 box jump step downs (24/20)

Rest 1 min

– 1,000m row

 

*try and match row times

*pick steady pace to grind through this one

*frontward and/or unweighted lunges are ok if reverse are unattainable

*snatches can be broken up however if needed, 12 total per round