MOBILITY & WARM UP

1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell

1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders

1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope

1 set:
10 thrusters (empty barbell)
:30 double-unders

SKILLS & SPECIFIC WARM UP

Push Press

5 dip and holds
5 dip and drives, slow
5 dip and drives, fast
5 push presses

On a 10:00 clock:
Build to a heavy 3-rep push press

2 sets:
10-20 double-unders
5 thrusters

CONDITIONING

” PLAY AT OPEN 17.5 “
5 rounds for time:
10 thrusters #61/43
50 double-unders