Prehab

ankle mobility

lacrosse ball

foam roll (calves, hams, low back)

MetCon

20:00 AMRAP

10 alternating DB snatch

50/30

10 burpee box jump over

24/20

20 DB snatch

10 burpee box jump over

30 DB snatch

10 burpee box jumpover

40…

*every 5:00, perform 200m run*

Strength

Conditioning

row sprints

15:00 E3MOM

12/10 cal print

walk

Skill Work