Strength:
Front Squat 3×5 should be 3 heavy sets of 5 climbing weight each set
Conditioning:
Rx
2 rounds for time of:
20 hang db squat cleans, 50/35
run 400m
20 db shoulder 2 overhead
Intermediate
2 rounds for time of:
12 hang db squat cleans
run 400m
12 shoulder 2 overhead
Beginner
2 rounds for time of:
6 hang db squat cleans
run 200m
8 db shoulder 2 overhead
Post loads and times to whiteboard.