Prehab

Recommended Warm Up (10 Minutes):

4 Minutes on a machine alternating between:

1 Minute Easy

1 Minute Hard

10 Air Squats

1 Minute Squat Hold

MetCon

4 Rounds for Time:

5 Power Cleans (225/155#)

15 Strict Handstand Push Ups

Rest 1 Minute

30/24 Calorie Bike Erg

90 Double Unders 

Rest 1 Minute

25 Minute Time Cap

*Power cleans should be heavy singles.  Pick your weight accordingly so you can hold good form.  If you don’t have bike ergs you can Row!

Strength

With an empty bar:

-Front Rack Stretch

-10 Front Squats

-5 High Hang Cleans

-5 Squat Cleans

Squat Clean (15-20 Minutes)

2-2-2

*Work up to a heavy double for the day.  Drop the bar between reps.  Looking for one good heavy set for the day.

Skill Work