Prehab
Recommended Warm Up (10 Minutes):
200m Run
15 Air Squats
200m Run
5 Inchworms + 2 Push Ups
200m Run
Partner Front Rack Stretch
MetCon
20 Minute AMRAP:
5 Squat Cleans (185/125#)
10 Strict Handstand Push Ups
15 Ab Mat Sit Ups
*Pace this workout out from the start! The squat cleans should be moderately heavy singles. Scale the strict HSPU to dumbbell strict press. Try to recover on the sit ups.
Strength
Hang Squat Clean (20 min)
1-1-1
*Build to a heavy single for the day. Focus on a strong pull and good footwork. If you have trouble pulling the bar all the way back up to your upper thigh, only lower the bar to the mid hang (middle thigh).