Prehab

Recommended Warm Up (10 Minutes):

15/12 Calorie Row

12 Squat Jumps

1 Minute Squat Hold

MetCon

3 Rounds for Time:

21/18 Calorie Row

14 Toes to Bar

7 Power Cleans (185/125#)

Rest 1 Minute

7 Power Cleans (185/125#)

14 Strict Handstand Push Ups

21/18 Calorie Row

Rest 2 Minutes

Time Cap = 22 Minutes

*Stagger the start by 2 minutes if needed!  Power cleans have to be touch and go for 7 reps every time, so scale the weight in order to hang on.  

Strength

Back Squat (20 Minutes)

10 x 2 @ 70% of 1RM

*Looking for SPEED here.  Go lighter if you can’t stand up with some speed.  Do a set every 90 seconds.  This may be more like 65-70% for you!

Skill Work