Warm up

3 rds

20 supine banded knee tucks

20 reverse hypers

20 banded triceps pushdowns

20 prone banded hamstring curl

Strength

Every 30 sec for 12 minutes

1 hang squat clean

Pre wod

2 rds

5 hollow body superman’s (banana rolls)

5 beat swings

5 of the movement in the wod

.

Workout

Amrap 12

6 hang squat cleans

12 toes to bar

18 calories

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