For strength, you may build up in weight each set – these must be full squat clean and jerks (either power or split jerks) Record the heaviest weight achieved. The meton is a rotating station WOD, like Fight Gone Bad. You’ll start with hang power cleans and get as many reps as you can in...Read More

For strength, work up to a heavy 5 rep deadlift. If you’re feeling good, go for a max, otherwise just keep it heavy. The metcon is a couplet of power snatches and ring dips. The weight should be light enough that you can string a few or do quick singles. You can scale the ring...Read More