WARM UP
5 Sun Salutation
10 Push ups Hand Release
15 Shoulder Dislocate
20 Sit Ups
30 Mountain Climbers
Jog 600m
MOBILITY & SKILLS
Hips – Shoulders – Jerk – Split Jerk
CONDITIONING
Jerk From Rack
3×2 #70%,
2×1 #80%,
3×1 #85%
Back Squat
1×10 #65%,
1×10 #75%,
3×5 #85%,
Bench Press
5×5 #85%
Rest as needed between lifts and exercises