DYNAMIC WARM-UP
AMRAP 4:
20 jumping jacks
10 alternating lunges
5 push press (35/45 lb)

PUSH JERK AND SPLIT JERK PROGRESSION
PROGRESSION FOCUS
Jump and land (hands at shoulders) Hip extension and torso position
Jump, punch, and land with arms extended overhead Timing
Push jerk with barbell Pulling head out of the way
Jump and land in split position (hands at shoulders) Hip extension and split position
Jump, punch, and land with arms extended overhead Timing and split position
Split jerk with barbell Hip extension, move the feet, and press under the bar.

LOADING UP
3-4 sets:
1 push press + 1 push jerk + 1 split jerk

10 rounds with a partner for time:
12/15 calorie assault bike
– You go, I go

1 set:
1:00 banded shoulder stretch/arm
1:00 PVC pass-throughs
1:00 cumulative table-top stretch