Prehab

MetCon

Strength

Skill Work

PREHAB
12 PVC pass throughs
12 thoracic spine rotations (each way)
3 tall box jumps

STRENGTH
A. Snatch Pulls 3×2 @ 95-105% of your 1RM snatch
B. Power Snatch – complete 1 rep every :20 for 6 minutes @ 75-80%

METCON
30-20-10 reps of:
Hang Power Cleans (135/85)
Toes to Bar
*50 ft. farmers carry between each round