Prehab
Recommended Warm Up (10 Minutes):
20/15 Calorie Row
10 Air Squats
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)
20/15 Calorie Row (faster)
MetCon
For Time:
27-21-15-9
Power Snatch (75/55#)
Push Ups
4-3-2-1
Rope Climbs
16 Minute Time Cap
Strength
Overhead Squat (20-25 Minutes)
3-3-3
*Work up to a heavy set of 3 for the day! Go from a rack. Use a push jerk or split jerk to to get the bar overhead.