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