PREHAB
Lateral band walk d&b
Bear crawl d&b
Knee to Wall ankle mobility x12 (ea leg)

STRENGTH
Front Squat – work to a heavy set of 2, then drop to 90% of that for 2×2

METCON
15 min AMRAP:
10 Hang Cleans (135/95)
20 Front Rack Reverse Lunge (total)
30 Double Unders