Strength:
shoulder press 3, 3, 3+ (70, 80, 90%)
Metcon:
Rx
For total reps
3 rounds
2 min hang clean and jerks, 95/65
1 min sit-ups
2 min shoulder 2 overhead
1 min knees 2 elbows
Intermediate
2 rounds
2 min hang clean and jerks, 95/65
1 min sit-ups
2 min shoulder 2 overhead
1 min knees 2 elbows
Beginner
3 rounds
1 min hang clean and jerks, 95/65
1 min sit-ups
1 min shoulder 2 overhead
1 min hanging knee raises
Post loads and total reps to comments.