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Unrated – Level 3 Impact

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Warm-up

Dynamic warm up

Mobility

Lacrosse ball

Weightlifting

Level 9 Complex (5 min to est 1 RM )

5 deadlifts

3 hang cleans (any way)

1 shoulder to overhead

Metcon

Metcon (Time)

5 Rounds

Run 200m

10 Hang Squat Cleans 185/125lbs