Strength
1) Zercher Box Squat: 2RM. Rest 2:00
– Use a 13-15″ Box.
– Build to a 2RM in 6-8 sets.
– Beginner: Heavy-ish set of 2.
2) Overhead Squat: Work up to desired weight for metcon in 3-4 Sets.
Metcon
“Tunnel Vision”
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 OHS (135, 95)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55) (10, 8)
20:00 Cap
Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.