1 set:
5:00 slow run, bike, row, or ski

3 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC shoulder presses

Post-workout:
On an 8:00 clock:
Build to a heavy power clean and push jerk

1 set:
1:00 pigeon pose/side

For time:
50 DB power clean and push jerks (35/50 lb)
- Use two DBs.