Prehab
upper body dynamic
shoulder mobility
MetCon
METCON:
“THREE WISE MEN”
three AMRAPs in 16 minutes
4:00 AMRAP
5 hang squat snatches 135/95
10 bar facing burpees
REST 2:00
4:00 AMRAP
10 power cleans 135/95
20 pull-ups
REST 2:00
4:00 AMRAP
15 box jump overs 24/20
30 wallballs
https://wodwell.com/wod/three-wise-men/
Strength
15:00
power snatch + overhead squat + squat snatch
(build to a moderately heavy single of the complex)