STRENGTH
Overhead squat
3 x 12 reps
2 min rest
Compare to 28/4
METCON
RX
6 Rounds for time:
6 Toes to bar
8 Power snatches 40/25kg
10 Back rack lunges alt. 40/25kg
Compare to 16/5
Time cap: 12 min
Target: 10 min
Scaled
6 Rounds for time:
6 knee raises
8 Hang power snatches
10 lunges alt.