2 Rounds of:
100m Run
20 Russian KB Swings
10 Alt Goblet Lunges
GET STRONG (10 Min)
Back Squat
Every 2:00 for 10:00
5 Reps
GET FIT (12 Min)
AMRAP 12 of:
250/200m Row (or 200m Run)
15 Toes to Bar
9 Shoulder to OH 155/105
COMPETITORS EXTRA
4 Rounds
50' HS Walk
50' DB Front Rack Lunge Steps 50/35s
8 Min Cap
ATHLETES NOTE:
The first two Back Squat sets should be "Speed Reps" - lighter weights focusing on technique and standing out of the hole quickly. Athletes can build from there.
This could get grippy fast! 2-3 quick sets on the TTB usually works quite well here.