Prehab

upper body dynamic

overhead mobility

MetCon

10:00 AMRAP

16 sa db clean and jerks (14 total)

10 chest to bar pull-ups

10 burpees over dumbbell

CASH OUT:

8:00

jump rope

(single unders + double under practice)

Strength

15:00

5×3

TnG push press

Skill Work