PREHAB
2 sets
8 bird dogs (each side)
8 same side elbow knee rolls (each side)
8 broad jumps

STRENGTH
Every 2 minutes for 12 minutes complete:
2 Power Cleans (80-85%) + 3 tall box jumps

METCON
400 m run
20 Clean & jerks (135/85)
20 C2B pull-ups
400 m run
15 Clean & jerks
15 C2B pull-ups
400 m run
10 Clean & jerks
10 C2B pull-ups