| Strength 8 rounds on the 2:00 start 1 snatch balance from the rack build across to something hard but clean after each set hit 5 incline chest supported dumbbell row |
| Workout 5 rounds on the 3:00 start score is slowest round 15/12 cal row 15 american swings green/yellow rx+ red/green |
| Mobility 2 sets 1:00 sciatic nerve flossing/side 10 mckenzie pressups |
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