attwpbAlternating On the Minute x 12 (6 Rounds): Minute 1) 2 Front Squat Minute 2) 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).
3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches (50/35) 20 Dumbbell Front Squats (50/35)
Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a