Prehab
1:00 bike
15 shoulder rolls (pvc)
1:00 bike
12 overhead squats (pvc)
1:00 bike
10 burpee pull ups
MetCon
5 rounds for time:
20 hang power cleans (95/65)
10 burpee pull ups
Time cap = 20 minutes
The hang power cleans should be no more than 2 sets any round so scale accordingly. For the burpee pull ups, you may jump into the pull up.
Strength
tempo overhead squat (20 minutes)
4×4 @ 45% of IRM
The challenge today is TEMPO. Each rep should be 3 seconds into the bottom and 3 seconds on the way up. 6 seconds total. Control each rep. Not heavy, but the tough part is the time under tension. This should really help you build good positions.