Prehab

upper/lower body dynamic

MetCon

for time

200m run

60 clean and jerks 135/95 (partner holds plate overhead, 45/25)

200m run

60 deadlifts (partner holds two kbs in a farmer’s carry, 50/30)

200m run

60 burpees over partner (partner holds plank)

200m run

60 goblet squats 50/30 (partner holds chair sit)

200m run

*partner 1 must be doing their static hold in order for partner 2 to work on the main movement. If partner 1 drops the plate/kbs/plank/chair sit, partner 2 must stop and wait until they begin the hold again before continuing to work.

Strength

Skill Work