PREHAB
:30 heavy KB front rack hold
:30 bottom of squat hold w/ KB’s
1 min gravity drop

STRENGTH
Front Squat
Every 3 min for 12 minutes, complete 2 reps @ 92-95%

METCON
3 rounds for time:
400 m run
10 Power Cleans (135/85)
10 Shoulder to Overhead
10 Pull-ups