Strength:
back squat 5, 3, 1+ or new 1rm (75, 85, 95%)
Metcon:
Rx
5-4-3-2-1
rope climbs
clean and jerks,
Rd 1: 145/115
Rd 2: 165/125
Rd 3: 185/135
Rd 4: 205/145
Rd 5: 225/155
Intermediate
3-2-1-1-1
rope climbs
5-4-3-2-1
clean and jerks
Beginner
5-4-3-2-1
lay down get up rope climbs
clean and jerks
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