STRENGTH

RX
Overhead squat
4 x 5 reps
2-3 min rest

20 min for training

Scaled
Overhead squat
4 x 10-15 reps
90-120 sec rest

METCON

Lowlands Q2 RX
11 min AMRAP
11 Squat snatches 40/25kg
1 Ring muscle up
9 Squat snatches 60/35kg
3 Ring muscle ups
7 Squat snatches 70/45kg
5 Ring muscle ups
5 Squat snatches 80/55kg
7 Ring muscle ups
3 Squat snatches 90/65kg
9 Ring muscle ups
Max squat snatches 100/75kg

Lowlands Q2 Scaled
11 min AMRAP
11 Squat snatches 25/15kg
3 Jumping chest to bar pullups
9 Squat snatches 30/20kg
9 Jumping chest to bar pullups
7 Squat snatches 40/25kg
15 Jumping chest to bar pullups
5 Squat snatches 50/30kg
21 Jumping chest to bar pullups
3 Squat snatches 60/35kg
27 Jumping chest to bar pullups
Max Squat snatches 70/40kg

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