Strength:

Deadlift 5, 5, 5+ (65, 75, 85%)

Metcon:

Rx

30-20-10

squat cleans*, 135/95

70 double unders**

*3+ reps each set

**sub 150 single unders

 

Intermediate

25-15-5

squat cleans

90 single unders

 

Beginner

15-9-6

squat cleans

50 single unders

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