Establish a 1RM Front Squat
There is no time limit for this so take your time! Make sure you warm up properly and avoid making big jumps in weight. Once you get up towards your 1RM you should be taking at least 2 minutes between attempts.
1 attempt to Row 500m as fast as possible
Your goal is to PR this, that means go all out as hard as you can and leave it all out there!
Today is the day. What are your predictions for 14.1?