Strength:

shoulder press 3, 3, 3+ (70, 80, 90%)

Metcon:

Rx

For total reps

3 rounds

2 min hang clean and jerks, 95/65

1 min sit-ups

2 min shoulder 2 overhead

1 min knees 2 elbows

 

Intermediate

2 rounds

2 min hang clean and jerks, 95/65

1 min sit-ups

2 min shoulder 2 overhead

1 min knees 2 elbows

 

Beginner

3 rounds

1 min hang clean and jerks, 95/65

1 min sit-ups

1 min shoulder 2 overhead

1 min hanging knee raises

Post loads and total reps to comments.