Strength:
front squat 3×5 (40, 50, 60%of 1rm back squat)
Metcon:
Rx
12-9-6
hang squat cleans, 165/115
burpee bar muscle-ups*
sub 2 c2b + 1 burpee =1
Intermediate
12-9-6
hang squat cleans
burpee c2b
Beginner
12-9-6
hang squat cleans
burpees
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