Skill

E2MOM 12 min (6 sets) in teams of 2 or 3

With the start of every 2 min round do

5 Back squats

5 Overhead squats, from floor

Increase weight each round and work up to a heavy set of 5back squat. Overhead squat should be easy but its ok to put on some weight if form is good.

METCON

Beginning on a 4 minute clock, complete

20 burpees, then

2 Rounds:

7 Overhead squats, from floor 43/30kg

7 Toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

20 burpees, then

2 Rounds:

9 Overhead squats

9 Toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

20 burpees, then

2 Rounds:

11 Overhead squats

11 Toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

20 burpees, then

2 Rounds:

13 Overhead squats

13 Toes to bar

 

STOP at 16 Minutes

Level 1:

Level 2: RX

Level 3: 15 burpees, 35/25kg, hanging knee raises,

Level 4: 10 burpess, front squat 30/20kg, abmat situps,