Prehab
2 sets
12 banded overhead squats
12 banded Y’s & T’s
12 supermans
MetCon
50 double unders
5 HSPU
15 power cleans (135/85)
50 double unders
10 HSPU
10 Power cleans (155/105)
50 double unders
15 HSPU
5 power cleans (185/125)
Strength
3 position snatch (high hang + hang + full)
every 2 min for 8 sets
only building if reps are perfect
staying moderate