Prehab
upper/lower body dynamic
glute/hamstring activation
MetCon
FOR TIME
3 rounds
200m run
10 alt db snatches 50/30
2:00 rest
3 rounds
10 calorie row
12 burpees over rower
Strength
15:00
power clean + front squat + squat clean
(build to a moderately heavy single of the complex)