Front squat

4 sets with 6 reps at 75%

Try the movements put before the metcon


In team of 2

Every 4 min, for 4 rounds

For time

20 Sync Dumbbell snatch 22,5/15kg*

20/15 Cal row*

20 Sync one arm DB thruster + KB in front rack 22,5/15 + 16/12kg

*DB snatch can be done with the same arm

*Only one athlete is rowing the calories every round

L1: –

L2: –

L3: 15/10kg + 12/8kg

L4: 15/10kg + 12/8kg, share to row