Take 7 sets and work up to heavy 1RM Back Squat
- 5-3-3-2-1-1-1 x Back Squat
Then AMRAP in 12 minutes if
- 20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
- 15 x Kettlebell Swings @ 24kg
- 10 x Pike Lift over Kettlebell (over and back = 1 rep)
Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.