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

Skill Work