Prehab
3 sets
10 yard lateral band walk
10 supermans
10 walk up planks (5 ea arm)
MetCon
15 min AMRAP:
20 yd single-arm DB Overhead walking lunge 50/35 (switch arms as needed)
15 GHD sit-ups
10 Alt DB Snatches
Strength
Hang power clean
5×5, starting moderate and building – work on quick cycling
perform a set every :90