10/4

Unrated – Level 3

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Warm-up

3 rds

20 handstand shoulder taps

20 leg raises

1:00 plank hold

Mobility

Banded shoulder

Metcon

Metcon (Time)

4 rounds:

25/20 calories

25 thrusters (75/45)

Strength

Performance

Snatch (5×3 @ 70-80% )

Squat snatch

Singles

Strength

Fitness

Bench Press (5×3 @ 80%)