9/1

Unrated – U60

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Warm-up

400m run

Then:

2 sets

12 lunges with hip opener

:40 plank

12 wall balls

Strength

Front Squat (3×5 @ 65%)

Metcon

Metcon (Time)

4 RFT: 18 min cap

200m run

15 power snatches (95/65)

10 back rack lunges (95/65)

Rest 1:00