4RFT: Rowing + Snatches

Front foot elevated split squat

Athletes will have 12 minutes to complete the following:

3 x 10 per leg @ light to moderate weight

*The focus here is driving through the front foot, while staying balanced on the back leg. Knees out over the toes is the goal of this movement.


4 Rounds for time

15 Calorie row
7 Snatches (75/55)

- Rest 2 minutes between rounds -

*Athletes may increase the weight to 95/65# if their coach agrees

20 minute time cap!