PREHAB
2 sets
12 single leg bridges
12 super clams
:40 side plank

STRENGTH
Deadlift 5×3 @ 85%
Rest 2 and a half min between sets

METCON
3 RFT:
30 Box Jumps (24/20)
20 Hang Cleans (135/85)
10 Bar facing burpees