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

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