9/18

Unrated – Level 3

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Warm-up

2 Steady Rounds

15 Push Ups

:30 HS Hold/plank

200m run

Mobility

Puppy dog

Performance

Power Clean and Jerk (PC + SJ EMOM for 8 Minutes 1 Rep @ 70%)

Fitness

Bench Press (4×8 @65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

200m Run

6 Muscle Ups

12 wall balls (20/14)

50’ handstand walk
6 Strict press (75/45)

50’ bear crawl