PREHAB
2 sets
KB bottoms up press x8 (ea. arm)
Face pulls x8
Pigeon Climbers x4 (ea. leg)

STRENGTH
Hang Power Clean
3-3-3-3-3, increasing weight each set

METCON
11 min AMRAP:
7 DB Snatches 50/35 (ea. arm)
7 Toes to Bar
7 Ball Slams

Extra Work:
2 sets
1 min elbow plank
:45 side plank (ea. side)
15 hollow body rocks