Prehab

upper/lower body dynamic

hamstring prep

foam roll

MetCon

11:00 AMRAP

22 db hang clean and jerks 50/30 (alternating arms)

11 burpee over dumbell

22 sa db front squat 50/30

11 burpee over dumbell

cash out:

50 situps

Strength

16:00

1 power clean + 2 split jerks

build to a perfect and heavy single

Skill Work