Warm up

90/90

2 minutes each direction

Then

90 seconds of knee lifts and then foot lifts on each side.

Then

2 rounds

20 knee touches

10 cossack squats

5 windmills each side

Strength

TGU

7X1 each side

WOD

Every 3 minutes for 18 minutes

Perform

Calories

Hang Clean and jerk

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