STRENGTH
RX
Overhead squat
3 x 10 reps
120 sec rest
Scaled
15 reps
METCON
RX
6 Rounds for time:
6 Toes to bar
8 Power snatches 40/25kg
10 Alt. Back rack barbell lunge 40/25kg
Scaled
6 Rounds for time:
6 Tuck ups
8 Hang power snatches
10 Alt. (weighted) lunges anyhow
RX+
6 Rounds for time:
6 Toes to bar
8 Power snatches 45/30kg
10 Alt. Back rack barbell lunge 45/30kg