STRENGTH
RX
Front squat
3 x 12 reps
90-120 sec rest
Scaled
Box squats front rack
3 x 12 reps
90-120 sec rest
METCON
RX
8 min AMRAP
8 Burpee boxjump overs 24/20″
8 Power cleans 45/30kg
8 Thrusters 45/30kg
Scaled
8 min AMRAP
8 Burpee step overs 24/20″
8 Hang power cleans
8 Thrusters
RX+
8 min AMRAP
8 Burpee boxjump overs 24/20″
8 Power cleans 50/35kg
8 Thrusters 50/35kg