PREHAB
2 sets
Knee to wall ankle mobility x12 (each side)
Squat pull through x6
Bird dogs x6 (each side)

STRENGTH
Back Squat 7×3 across
:90 rest between sets

METCON
4 rounds for time:
40 Double Unders
10 Power Snatches (95/65)
200 m Run
5 Overhead Squats