STRENGTH

RX
Overhead squat
3 x 15 reps
90-120 sec rest

Scaled
DB front rack squats for strength or light weight overhead squat
3 x 15 reps
90-120 sec rest

METCON

RX
For time:
30-20-10
Med ball cleans 9/6kg
Overhead plate walking lunges 15/10kg
Air squats

Time cap: 10 min
Target: 7-8 min

Scaled
For time:
20-15-10
Med ball cleans 6/3kg
Walking lunges
Air squats

RX+
For time:
30-20-10
Med ball cleans 9/6kg
Overhead plate walking lunges 15/10kg
Wallballs 9/6kg

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