A. Use 15 min. to establish 1RM back squat

*** Make sure to write down your numbers.***


B. Every 2 min. on the minute for 10 min:

10 Alternating front rack step-ups (moderate weight)

*** Make sure you are not driving from the foot on the floor and that you are keeping a proper front rack position throughout the movement. Use the lower setting on the box or build a box from plates. ***


C. 12 min AMRAP:

20 Russian KB swings 24/16 kg

10 Box over jumps

5 Power cleans 105/75 lbs