Prehab
Recommended Warm Up (15 Minutes):
1 Minute Bike
1 Minute Ski
1 Minute Bike
1 Minute Ski
-Stretch-
T-Spine
Hamstrings
Hips
MetCon
5 Rounds for Time:
7 Power Snatch (155/105#)
7 Burpees
7 Muscle Ups
16 Minute Time Cap
*Pick a weight on the snatches so you can get all 7 reps done in about a minute. They can be fast singles.
Strength
Tempo Deadlifts (15-20 Minutes)
5-5-5+
*Do these at 65% of your 1RM Deadlift. Control the bar on the way down. 3-4 seconds on the way down. Don’t bounce the bar going into the next rep.