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With a partner (using the same bar), complete 2 rounds of each of the mini-wods.
20 Deadlifts (95/65# or 60% PP)
15 Back Squats
10 Front Squats
*no time cap, but you should be done under 20 minutes
Looks simple, right? Muahahaha! There’s a few catches. First, while one partner is running, the other is holding the bar in position – top of the deadlift, on the back of the shoulders and in the front rack position, respectively. If the bar touches the ground at any point (other than touch and go for deadlifts), each partner must complete 10 burpees before continuing. Or, just don’t drop the bar.
There’s a few other minor considerations. You cannot ‘pocket’ the bar, your hands have to stay on the bar for the resting portion of the back squat, and you cannot cross your arms or lose contact with bar for the front rack. All will result in the 10 burpee penalty.
The reps get lower, but the moves get tougher. The runs should be all out sprints for two reasons – you get a break when you get back, and you don’t want to leave your partner hanging (pun intended).
Once you get going, it’s a lot of fun. You’ll see.