Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Shoulder Press – Push Press – Push/Split Jerk
A) Every 90 seconds
Push press 5-5-3-3-1 #Start at 60% 1 RM; add weight every round
Rest 5′
B) Every 2 minutes
Split jerk 2-2-2-2-2 #using the weight of 1 repetition of Push Press
Rest 5′
C) Bring Sally Up: Back Squat Test #50% BW
