STRENGTH

RX
Front squat
5 x 1 reps
3 min rest

Scaled
Front squats
5 x 10-15 reps
90-120 sec rest

METCON

RX
For time:
21-15-9
Burpee box jumps 24/20″
Squat cleans 65/45kg

Target: <8 min
Time cap: 11 min

Scaled
For time:
15-12-.9
Burpee box step ups 24/20″
(Hang) squat cleans

RX+
For time:
21-15-9
Burpee box jumps 24/20″
Squat cleans 70/50kg

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