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

Skill Work