12/24

Unrated – Level 3

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Warm-up

3 rounds

2:00 any machine

10 suitcase deadlifts

:30 bar hang

15 v ups

Mobility

Foam roll

Performance

Clean (4×2 @ 90%)

Strength

Deadlift (5×5 ascending weight each set )

Metcon

Metcon (Time)

For time:

40 cal row

20 strict hspu

30 cal row

15 strict hspu

20 cal row

10 strict hspu