Strength
10-8-6-4-2 Squat Cleans
Beginners: No clock
Intermediate/Advanced
10 @ 135/85 by 2:00
8 @ 155/95 by 4:00
6 @ 185/105 by 6:00
4 @ 205/115 by 8:00
2 @ 225/125 by 11:00
Scale weights up or down as appropriate
WOD
3 RFT
400m run with sandbag (50/30)
2 Rope Climbs
2 Sled Push (4×45 = 180#/4×25 = 100#)
2 Rope Climbs (* End round 3 after the sled push, only 10 total rope climbs)
Advanced: Legless climbs to 12′ for men, 10′ for women then continue the rest of the way with legs
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