Prehab

MetCon

Strength

Skill Work

Prehab
3×5 jefferson curls

Strength
8 min EMOM
Even minutes: 5 clean pulls
Odd minutes: 8 strict toes to bar

Metcon
4 rounds for time
12 hang squat snatches (95/55)
24 KB swings (60/40)
48 Double unders