Prehab
2 min front rack mobility work
2 min gravity drop
duck walk D&B
MetCon
5 rounds for time:
10 calorie bike
10 Power cleans (155/105)
Strength
Thruster
8-6-4-2 increasing
Skill Work
Three sets:
:30 flutter kicks
:20 bottom of squat hold w/ MB
:10 chin over bar hold