14′ amrap.

Warm up
4 rounds not for time
air squat
hindu push – ups toes tap
affondo + rotazione (int – ext)
back extension

Sport
Pendlay row 5 x 5

Community
technique: hang squat snatch

WOD
Team Fran
14′ amrap
9 hang squat snatch @30 kg M / @20 kg F
7 lunges front rack
5 handstand push – ups
400 m run

$ CASH OUT $
3′ hollow hold

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