Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
12 Band Snatches
8 Windmill push-ups
12 Supermans

STRENGTH
Hang Power Snatch + Power Snatch
Build to a heavy set in 5-6 sets

METCON
8 min AMRAP:
16 Alternating DB Snatches (50/35)
8 DB Burpees
16 Alternating Reverse DB Lunges (DB’s at side)

Rest 2 minutes

2 minute MAX EFFORT Calorie Row