*With a light band and a barbell
15 Banded Facepull-aparts
15 Banded OH triceps pushdowns
15s of plank to Down Dog
10 Push press with 2 ct pause in dip
*Solid rack position; tight midline; balance in the dip and drive
15 Banded Facepull-aparts
15 Banded Overhead Triceps Extensions
5 Push jerk with 2 ct pause in the catch
*Balanced dip and drive; full extension, the timing of arms and feet
5 Split jerk with 2 ct pause in the catch
*Timing and footwork
**Coaches if possible, run the barbell movements on your call. This will allow you to call off some points of performance as you go, as well as triage some faults. You don't need to rush through your warm-up. There is plenty of time to get into a little detail with Jerk technique.

Finisher - AFAP:
40-30-20-10
Banded Hammer Curls
Banded Triceps Pushdowns