Move

1) 3 x 8 Back Rack Reverse Lunges

2) AMRAP 12
8 Alternating Dumbbell Snatches
6 Knee Raises
4 Box Step Ups
30 Sec. Rest

Train

1) 3 x 8 Front Rack Reverse Lunges (4/leg)
Building

2) Control+Alt+Delete”

AMRAP 12:
8 Alternating Dumbbell Snatches (50/35)
6 Toes to Bar
4 Double Dumbbell Box Step Ups (20”)

Stimulus

1) These barbell lunges will be taken out of the rack. Once unracked, you will alternate legs stepping back, touching one knee all the way to the floor. Return to standing by pushing through your front foot as you straighten your legs. You will be completing four per leg. The goal is to build in weight, starting roughly at 60-65% of your 1RM front squat.

2) This workout will test your grip, especially since you have no structured rest throughout the workout. Choose a weight that you can perform all reps unbroken. You will use one dumbbell for the snatches, and two for the step overs. You must reach full lockout on the step ups. Aim to complete 7 rounds or more.

Extra Credit

For Time:
70% Max Unbroken BMU
50% Max Unbroken BMU
30% Max Unbroken BMU
15% Max Unbroken BMU