Warm up to a heavy deadlift weight for the workout. As noted, you’ll do 3 KB snatches per arm (6 total) but only 7 total lunges holding the KB in front of your chest with both hands. Use the smalll whiteboards to keep track of your rounds.
Cash out is a 1k row for time.
10 rounds for time:
1 deadlift, 315/215#
3 KB snatches (each arm), 55/35#
5 toes to bar
7 KB lunges (total), 55/35#
9 double unders
Then
Row 1K
Grant 12;50 Rx, 3:36
K 16:15 205#, 4:06
Nate 15:24 205# 3:48
Sam 18:44 175, 3:59
P 13:32 Rx, 21:03 5k row
Frank 18:17, 3:37
Courtney 17:05 165#, 4:03
Mike D 18:02 3:49
Mike 18:54, 4:04
Ramon 16:58 205#, 3:50
Melinda 18:57, 5:41
Meg N 16:13 135# sc 4:10
Gabe 19:48 Rx, 4:03
Matt 21:18 215# sc, 3:44
Pavan 20:21 215# sc, 4:01
Rachael 19:06 155# sc, 4:28
Roni 18:19 135# sc, 4:13
Danielle 16:23 135# sc, 4:13
Jazz 21:40 sc, 2:14 500m row
Chris M. 22:36 185# sc, 4:15
Eric 22:06 225# sc, 4:32
Welcome Back Roni!