Prehab

MetCon

Strength

Skill Work

Prehab
3 sets of 10 ea. side speed skaters
Front rack mobility

Strength
Bench press 2-2-2-1-1-1

Metcon
250m row
15 cleans (135/75)
250m row
12 cleans (155/85)
250m row
9 cleans (185/95)
250m row
6 cleans (235/105)
250m row
3 cleans (255/115)