Advent: 10 skin the cats
Strength: work up to a heavy hang power clean
Metcon:
Rx
Buy-in: 65 cal row
then,
3 rounds
15 dbl kb squat cleans, 53/35
10 box jump, 30/24
5 pull-up complexes*
*2 pull-ups + 2 c2b pull-ups = 1 rep
Intermediate
Buy-in: 50 cal row
then,
2 rounds
15 dbl kb squat cleans
10 box jumps
5 pull-up complexes
Beginner
Buy-in: 35 cal row
then,
3 rounds
10 dbl kb squat cleans
10 box jumps
10 pull-ups
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