Strength:

deadlift 5, 3, 1+ or new 1rm (75, 85, 95%)

Metcon:

Rx

3 rounds

run 400m

15 burpees

12 snatches, 115/80

 

Intermediate

2 rounds

run 400m

15 burpees

12 snatches

 

Beginner

2 rounds

run 200m

12 burpees

9 snatches

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