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

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