Warm up
3 rds
10 reverse Nordic curls
10 90/90 rotations
10 sa hp each side
10 curtsy squat each side

Then get ahap in the following complex

Hang clean
Front squat
Front squat

Perform one set every 3 minutes for 24 minutes

It’s a pumped up run

Amrap 12
5 hang power cleans
100 double unders
400 meter run

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