Strength: back squat 3 @ 70%, 3 @80%, 3 @ 90% Metcon: 3 min AMRAP of 3 power cleans (70/45), 6 push ups, 9 ring dips. Rest 1 min, repeat 6 times. I tried this metcon out on the weekend and it’s the dips that really punish you on this work out, especially straight after [...]