PREHAB
2 sets
8 pigeon climbers (ea leg)
8 back extensions
:30 banded front rack mobility

STRENGTH
3 Position Clean
From the floor, from below the knee, from above the knee
Build to a heavy set in 5-6 sets

METCON
20 min AMRAP:
20 Calorie Row
15 Power Snatches (115/75)
10 Overhead Squats