4/9

Unrated – Level 3 Impact

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Warm-up

3 Rounds

12 HS Shoulder Taps

200m row/run

6 Strict Ring Dips

Mobility

Banded shoulder

Weightlifting

Clean and Jerk (5×5 tough and go every 2:00 start at 60%+)

Metcon

Metcon (Time)

3-6-9-12-15

Squat Cleans 95/55lbs

Burpee Box Jump Over 24/20″