Prehab
upper body dynamic
foam roll
hamstring
MetCon
ACCESSORY:
16:00
3-4 sets
8 split stance sa kb bottoms up press/arm
8 sa bent over db row
3 Turkish get ups
Strength
20:00
power snatch + overhead squat
build to a moderately heavy, PERFECT one rep
(rest 1:30-2:00 between attempts)