Find a 2 rep front squat from the racks – if you already have a 2RM in wodify, hit a weight about 10-20# below that, then go for a PR. The more advanced lifter should add a smaller increment over your previous PR. For instance, a new person may add 10-30 lbs over their previous number while an advanced lifter may only add 2.5-5 lbs.
For the metcon, substitute 3 rope pulls for every rope climb if scaling. Also, the cleans should be FULL cleans (squat below parallel)
Strength
2RM Front squat
Conditioning
4 rounds for time:
3 rope climbs
12 cleans, 135/95#
