Prehab

Bergener warm-up +

skill transfers w/ PVC

MetCon

4 rounds for time:

8 hang power cleans (135/95)

16 front rack lunges (total)

24 wall balls

32 double unders

 

Strength

Hang power snatch

5×5, begin a set every :90

start moderate & build

*work on quick cycling

Skill Work