11/25

Unrated – Level 3

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Warm-up

3 rds

50 jump ropes

10 kip swings

:30 handstand hold/plank

15 pvc overhead squats

Mobility

Front rack mobility

Strength

Front Squat (3 sec pause in bottom (3,2,2,1,1,1))

Start at 75%

Performance

Snatch (6×2 @ 80% every 1:30)

Metcon

Metcon (Time)

5 rounds (time cap 15 minutes)

40 double unders

9 DL (155/105)

6 hang cleans

3 shoulder to overhead