Prehab

Recommended Warm Up (10 Minutes):

400m Run

2 Rounds:

10 Hang Power Snatch (barbell)

10 Overhead Squats (barbell)

MetCon

With a Partner, For Time:

1,500m Row

100 Burpees

100 Hang Power Snatch (95/65#)

100 Overhead Squats (95/65#)

1,500m Row

 

*This is with a partner.  Break up the work as you wish so that one person is working and one is resting.  This took anywhere between 25-35 minutes.  Try to pick a weight on the barbell movements where you can get 5-10 reps per set.

Strength

Skill Work