STRENGTH

RX
Overhead squat
3 x 12 reps
*start first rep with a snatch balance
90-120 sec rest

Scaled
Overhead squat (light weight)
or DB front rack squats
3 x 12 reps
90-120 sec rest

METCON

RX
5 x 2 min AMRAP
4 Power snatches 35/25kg
6 Russian KB swings 32/24kg
8 V-ups
1 min rest

Scaled
5 x 2 min AMRAP
4 Hang power snatches
6 Russian KB swings (one heavier then normal)
8 Tuck ups
1 min rest

RX+
5 x 2 min AMRAP
4 Power snatches 45/30kg
6 Russian KB swings 32/24kg
8 V-ups
1 min rest

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