3/11

Unrated – Level 3

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Warm-up

6:00

150m row

20 alternating v ups

10 goblet squats

Mobility

Couch

Weightlifting

Clean and Jerk (3 squat cleans + 1 jerk, find mod-heavy set 12 min)

Strength

Deadlift (7×2 every 1:30 at 85%)

Metcon

Metcon (Time)

21-15-9

Front squat (115/80)

Bar facing burpees