MOBILITY&WARM UP

10 Minutes For Quality

200 Meter Run or Row
20 Plank March
20 Overhead Circles (Each Direction) 
10 Slow Wall Squats 
5 Walkouts 

SKILLS & SPECIFIC WARM UP

Shoulder Press – Push Press – Push Jerk

Warmup Set 1

5 Shoulder To Overhead
10 Double Unders
15 Air Squats

Build to Workout Weight

Warmup Set 2 x 2 rounds

3 Shoulder To Overhead
6 Double Unders
9 Air Squat

CONDITIONING

“CRASH”

3 Rounds For Time in 15 minutes Time Caps
25 Shoulder To Overhead #43/30
50 Double Unders
100 Air Squat