Prehab
lower body dynamic
hip flow
MetCon
3 rounds:
18 wallballs
18 hang power snatch 75/55
1:00 rest
(consistency across all three rounds)
Strength
15:00
3×5
Front Squat @70-80%
lower body dynamic
hip flow
3 rounds:
18 wallballs
18 hang power snatch 75/55
1:00 rest
(consistency across all three rounds)
15:00
3×5
Front Squat @70-80%