HEAVY DAY
RX
Overhead squat
3 3 2 2 1 1
3 min rest
Scaled
Overhead squat
10-15 reps
METCON
RX
3 min AMRAP
9 Power snatches
15 Power cleans
21 Push jerks
Max reps overhead squats
RX: 61/43kg
Scaled
3 min AMRAP
9 (hang) power snatches
12 (hang) power cleans
15 Push presses
Max reps overhead squats
GYMNASTICS
Skill: bar muscle ups
RX
15 min AMRAP
3 Bar muscle ups
10 Situps
10 Wallballs
Scaled by coach Sem Li