Prehab
lower body dynamic
hip flow
MetCon
21:00 EMOM
a. :30 double unders/du practice
b. :30 jumping lunges
c. :30 clean and jerks 75/55 (cleans and jerks should be light, try to hold on for entire :30)
Strength
15:00
5×3
back squat (:02 descent, explode up)
go light and focus on speed out of the hole