PREHAB
2 sets
10 Back extensions w/ 2sec hold
10 Face Pulls
10 Cat/Cows

STRENGTH
Deadlift 4×2 @ 85-90%
Rest 2 min between sets

METCON
For time:
10 Power Cleans (135/85)
50 Sit-ups
8 Power Cleans (155/95)
40 Sit-ups
6 Power Cleans (185/105)
30 Sit-ups
4 Power Cleans (205/115)
20 Sit-ups
2 Power Cleans (225/125)
10 Sit-ups