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

Skill Work