MWOD:
Banded Super Frog x2min
Pre-Squat Hip Opener x1min/side
Glute smash x1 min/side
band lat/tri stretch x1min/side
Lift:
Squat Clean 4x3@85%
WOD:
3 RFT
Cal Row 10
Hang Cleans 10
Push Press 10
Burpees 10
Ropes 20
Prowler down and back
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