3:00 - 5:00 - SMR
Foam Roll each lat x 30s each
5:00 - 10:00 - Dynamic Movement
20 Wall Slides
20 Hollow Rocks
20 Shoulder taps
20 Banded Pass Thru
10:00 - 15:00 - Movement Specific + CNS - w. empty barbell
3 Shoulder Press
Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.
2 Split Jerk.
Put the bar down and perform 10 Fast Jumping Jacks to activate the CNS.
Then on the coaches call:
1 Push Press + Push Jerk + 1 Split Jerk resetting between reps.

Single Arm Overhead KB Carry x 8 Minutes max 90 ft. sets.
* Every time you stop complete 10 KB Curls (same weight ideally).