Prehab

MetCon

Strength

Skill Work

PREHAB
1 set:
12 knee to wall ankle mobility (ea side)
12 squat pull-throughs
12 PVC OHS w/ 3 sec descent and 3 sec pause in bottom of squat

STRENGTH
Overhead Squat (from rack)
6-4-2-2 building

METCON
For time:
100 m row
10 Squat snatches (95/55)
200 m row
8 Squat snatches (115/65)
300 m row
6 Squat Snatches (135/75)
400 m row
4 Squat Snatches (155/85)
500 m row
2 Squat Snatches (175/95)

(Scaled weights – 75/45, 95/55, 115/65, 135/75, 155/85)
*20 min cap