Prehab
3 sets:
10 Banded Good Mornings
10 yd Lateral Band Walk
10 Band Pull Aparts
MetCon
3 RFT:
400 m Run
30 Ball Slams
20 Power Snatches (95/65)
10 Bar Facing Burpees
Strength
Power Clean
2-2-2-1-1-1, increasing weight
:90 rest between each set