Strength 15min

Work up to a heavy 2 rep front squat from rack

5 Push ups between lifts

Beginners practice movement with up to 50/35kg

5 Box push ups between lifts


In teams of 3, relay style
AMRAP 17min
5 Front squats 50/35kg
5 Bar facing burpees
150 Meter Row
One athlete completes a full round at a time.

L1: 70/50kg
L2: RX
L3: 43/30kg

L4: 30/20kg