Skill:-
16 mins on RMU
Beginners
Low ring skill then 5 x 5-8 strict pull ups & box dips / ring dips
Metcon:-
3 min AMRAP
9/6 Calorie Bike/Row
9 Power Cleans 42.5/30kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
7 Hang Squat Cleans 52.5/37.5kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
5 Squat Cleans 60/42.5kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
5 Clean & Jerk 60/42.5kg