Prehab
upper/lower body dynamic
hip flow
MetCon
4 rounds
250m row
15 hang power cleans 115/75
15 burpees over bar
1:00 rest
Strength
15:00
5×3
back squat (:02 descent, :02 pause)
perfect reps
upper/lower body dynamic
hip flow
4 rounds
250m row
15 hang power cleans 115/75
15 burpees over bar
1:00 rest
15:00
5×3
back squat (:02 descent, :02 pause)
perfect reps