Move

2) 18 Min. AMRAP
7 Push Press
7 Front Squats
300m Row
30 Sec. Rest

Train

1) 5 x 3 Back Squats (5 Second Negative)

2) Smoke On The Water (18 Min. Time Cap)

1 Round:
21 Push Press (115/85)
21 Front Squats
Row 1000/900m, THEN: 3 Rounds
7 Push Press
7 Front Squats
Row 1000/900m, THEN: 7 Rounds
3 Push Press
3 Front Squats

Stimulus

1) Build in weight over the five sets. Ensure a full five second count all the way down to the bottom of the squat. Aim to increase weight from 7/26/2024.

2) This is meant to use a lighter barbell while also testing your rowing abilities. Break up the first round, then maintain unbroken sets for all following rounds. Row should take roughly 5:00 or less to complete. Grip can be a factor coming off the rower right into barbell work, so relax on the rower and prepare for big sets. Row can be subbed for 50/40 Cal Bike or 800m Run.

Extra Credit
2 Rounds:
Set 1: 4 Snatches @ 65%
Set 2: 3 Snatches @ 70%
Set 3: 2 Snatches @ 75%
Set 4: 1 Snatch @ 80%