Prehab
2 sets
Duck Walk D&B w/ light KB
Supermans x10
KB Bottoms Up Carry D&B
MetCon
14 min AMRAP
16 Deadlifts (135/85)
12 Hang Power Cleans
8 Front Rack Reverse Lunges (Ea. Leg)
4 Shoulder to Overhead
Strength
1 Power Cleans + 1 Front Squat + 1 Split Jerk
Build to a heavy set in 6 sets
2 min rest between sets
Skill Work
3 rounds (not for time)
10 Back Extensions w/ 2 sec pause at top
:20 L-Sit hold