Prehab
Bergener warm-up + skill transfers w/ empty barbell
MetCon
For time:
50 double unders
20 DB hang clean & jerks (50/35)
40 double unders
15 DB hang clean & jerks
30 double unders
10 DB Hang clean & jerks
20 double unders
5 DB hang clean & jerks
10 double unders
Strength
Every 2 min for 12 min (6 sets):
1 Power Snatch + Overhead squat