You will need to spend a little bit of time working up to their heavy set of 3 starting weight in the warmup. We would like you to be able to hold that heavy load for the 3 x 3 sets. After each 6 min, you will reduce the load slightly.
We like to suggest that people start with their ‘weaker’ leg as the back leg. This way you are fresh while you are using it and don’t get pulled out of position too much. Then, when you are fatigued and have to switch legs, your stronger leg can handle a little bit more fatigue.
4 Rounds for time:
20 Deadlift (245/165)
20m HS walk
NOTE: The distance on the HS walk should be where it can be done without falling, so make it shorter if needed. For an added challenge, make the HS walk have to be completed without falling, with a penalty of starting that rep over if you do.
200m Prowler push
NOTE: Goal is to complete the work under 10 minutes. The prowler should be HEAVY, so it cannot be pushed at a sprinting pace.