Strength:
Power cleans
3-3-3-3-3
* skill technique work for the Metcon!
Metcon:
Operation Rock -n- Roll - compliments of Coach Rob Led with Brassringfitness.com
10,000lb Deadlifts
7,500lb power cleans
5,000lb push jerk
So, whatever weight you choose, you must perform the said exercise as many times needed to get to said weight.
Beginner students
Cindy
AMRAP 20 MIN
5 pull ups
10 push ups
15 squats
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