Prehab

2 sets:

12 alternating bird dogs

10 lateral band steps (ea way)

8 single arm Russian KB swings

MetCon

12 min AMRAP:

12 DB Power Cleans (50/35)

10 DB Thrusters

8 DB Burpees

Strength

12 min EMOM:

Min 1 – 5 TNG Cleans (135/95)

Min 2 – 5 TNG Snatch (115/75)

*Using same bar, changing your own weights

Skill Work