Warm up

3 rds

10 dead bugs

10 bird dogs

10 sa ho each side


5 minute hang clean review

⁃ grip (hook/width)

⁃ Stance (jump to catch)

⁃ Reception of barbell

⁃ Cycling barbell


Every 3 minutes for 24 minutes

2 hang power cleans

Get ahap


Amrap 14

5 hang power cleans

25 push ups

100 double unders

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