FREDAG
SKILL
Overhead squats
Work up to starting weight at 50%RM, then increase each round if form is perfect. From rack.
4-4-4-4-4-4
METCON
21-15-9
– Overhead squat 30/20kg
– Ab-mat sit-ups with Wallball 9/6kg
Every 2 mins, 10 burpees
Start with 10 burpees
L1: 50/35kg
L2: RX
L3: Frontsquat 30/20kg, 6/4kg wallball
L4: Goblet squats, regular ab-mat sit-ups