Prehab
Recommended Warm Up (10 Minutes):
2 Rounds:
1 Minute Bike
1 Minute Ski
1 Minute Single Unders
MetCon
3 Rounds for Time:
7 Squat Cleans (225/155#)
30 Toes to bar
90 Double Unders
Time Cap = 18 Minutes
*The cleans should be heavy singles. Pick a weight you can get 7 reps done in 2 minutes or less.
Strength
Front Squat (25 Minutes)
5 x 3 @ 70-75% of 1RM
*Stay at 70-75% for all 5 sets. Work on being smooth and having some speed on the way up. All at the same weight.