LIFT

Over Head Squat 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.

OR

Snatch 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.

WORKOUT

Performance
5 RFT
5 Strict Pull Ups
10 Burpees
15 Goblet Squats 24/16kg

Fitness
5 RFT
5 Body Rows Feet Elevated
10 Burpees
15 Goblet Squats 20/12 or 12.5kg

BASICS