Strength:
Front squat 3×5 (40, 50, 60% of back squat 1rm)
Metcon:
Rx
15-12-9-6-3
dbl db hang clean & jerks, 50/35
perform 6 bar muscle-ups after each round
Intermediate
15-12-9-6-3
dbl db hang clean & jerks
chest 2 bar pull-ups
push-ups w/ hand release
Beginner
12-9-6-3
dbl db hang clean & jerks
pull-ups
push-ups w/ hand release
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