Prehab
2 sets
10 banded pass throughs
10 banded snatches
10 m duck walk
MetCon
For time:
50 Double Unders
40 C2B Pull-ups
30/25 Calorie Bike
20 Power Cleans (135/85)
10 Push Jerks
Strength
1 Snatch Pull + 1 Power Snatch
Build over 6 sets
2 sets
10 banded pass throughs
10 banded snatches
10 m duck walk
For time:
50 Double Unders
40 C2B Pull-ups
30/25 Calorie Bike
20 Power Cleans (135/85)
10 Push Jerks
1 Snatch Pull + 1 Power Snatch
Build over 6 sets