STRENGTH

RX
Back squat
3 x 12 reps
90-120 sec rest
Tempo: 31X1

Scaled
Box back squat
3 x 12 reps
90-120 sec rest
Tempo: 31X1

METCON

RX
8 min AMRAP
8 DB Thrusters 15/10kg
10 2 for 1 wallballs 6/4kg

Target: 5+ rounds

Scaled
8 min AMRAP
8 DB Thrusters
10 Wallballs 6/4kg

RX+
10 min AMRAP
8 DB Thrusters 22,5/15
10 2 for 1 wallballs 9/6kg

BARBELL

Skill 1: 6 EMOM empty bar
2x 2 tiks + 1 snatch pulls
2 tiks + muscle snatch

Skill 2: 8 EMOM light weight
2x Snatch Balance 2s pause
Snatch Balance

Metcon: 12 EMOM 2s pause
Hang power snatch
Hang snatch
Snatch

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