GENERAL DYNAMIC WARM-UP | 5:00
EMOM 4:
Min. 1 | :15 of each movement below
Min. 2 | 1:00 PVC pass-throughs
– Jumping jacks, mountain climbers, shoulder taps, jumping lunges

Handstand walk SKILL | 15:00
- 2 Wall walks Shift the weight in the hands from side-to-side on the way up and down.
- 6 back-on-wall handstand shifts Shift the entire body to one side so that 80% of an athlete's weight is on one hand at a time.
- Walk-to-wall drill Start between 5-10 ft away from the wall and handstand walk until the back touches the wall. Start small and add distance as proficiency increases.
- Handstand walk practice Practice shifting weight from side-to-side, like on the wall, to walk forward.

SPLIT JERK REVIEW AND BUILDUP | 10:00
Lunge-to-split Start in a steady lunge position with the feet slightly wider than usual. Stand to the quarter-lunge/split position to find individual receiving positions.
Jump-to-split Dip, jump, and land in the split position. Hold the hands at the shoulders.
Split jerk Full extension of the hips (jump high) and land with a heavy heel on the front leg and heavy toe on the back leg.

On a 5:00 clock:
3 split jerks
– Perform 2-4 sets building in load to the first working set.

Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side