DYNAMIC WARM-UP
3 sets:
:20 jumping jacks
– Rest :10
:20 up-downs
– Rest :10

PUSH JERK PROGRESSION
Jump and land (hands at sides) Hip extension and footwork.
Jump and land (hands at shoulders) Hip extension and torso position.
Jump, punch, and land with arms extended overhead Timing
Push jerk with PVC or barbell Pulling head out of the way

On an 8:00 clock:
Handstand walk/wall walk practice

Beginner: 1-2 wall walks every minute (8 attempts)
Intermediate: :40 handstand walk every other minute (4 attempts)
Advanced: Max unbroken handstand walk every other minute (4 attempts)

PUSH JERK LOADING
3-4 sets:
3-5 push jerks

1 set
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead