PREHAB
2 sets
12 single leg hip bridges
12 alternating bird dogs
8 squat pull throughs

STRENGTH
Front Squat
Every 3 minutes for 12 minutes, complete 2 reps @ 90%

METCON
For time:
10 Snatches (135/85)
10 C2B Pull-ups
10 Clean & Jerks
10 C2B Pull-ups
10 Thrusters
10 C2B Pull-ups