Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
10 band pull-aparts
10 banded snatches
10 banded overhead squats

STRENGTH
Hang Power Snatch
3-3-2-2-1-1 increasing

METCON
Buy in – 30/20 calorie bike
30-20-10 reps of:
Hang Power Cleans (95/65)
Bar Facing Burpees
Buy out 30/20 calorie bike