All levels part A.) Make up lift!!

Fitness:

B.) 12-9-6

Double KB Front squat( or goblet heavy!!)

500 m Row after each set

Perform:

B.) 12-9-6

Front Squats (165/95)

500 m Row after each set

Compete:

A.) Make up lift

Suggested extra Lift: Front Squats 5×3

B.) 12-9-6

Front Squats (225/155)

500 m Row after each set

Results to comments!