Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
5 Turkish get-ups each arm
10 band pull-aparts
10 yoga push-ups

STRENGTH
A. Weighted Pull-up, build to a max
B. Ring Dip 3×6-8 reps

METCON
50 Double Unders
10 Hang Power Cleans (95/55)
40 Dubs
8 Hang Power Cleans (115/65)
30 Dubs
6 Hang Power Cleans (135/85)
20 Dubs
4 Hang Power Cleans (155/95)
10 Dubs
2 Hang Power Cleans (185/105)