PREHAB
2 sets
1/2 tactical frogs x10 each leg
20 egg rolls
20 alternating shoulder taps

STRENGTH
Power clean w/ 2 sec. pause below knee
6×2 increasing weight

METCON
6 min AMRAP:
8 bike calories
16 Alt. DB snatches (50/35)

Rest 2 min

4 min AMRAP
8 bike calories
16 Alt. DB snatches

Rest 2 min

2 min AMRAP:
Max bike calories