Warm-up:
5:00 of tissue work for the hips, low back, shoulders.
2 Sets
5/5 Spiderman push-ups
5 Up/Downward Dog
10/10 PVC side to side Swings
5/5 PVC Figure 8’s

Strength:
Push Jerk or Split jerk
65% x 5
75% x 3
85% x 2
95% x 1
then 1,1,1

*Coach’s notes for strength:
Athletes choice of which jerk to perform.  Encourage them to work their weaker movement.
Take from rack, build up to a 1RM, resting as needed

WOD: With a continuous clock, max reps in 1:00 of each movement:
Cal bike or ski
Push press (75/55)
Sumo deadlift high pull (75/55)
Lateral bar hops
Rest 1:00
x 4 Rounds

**Coach’s notes for WOD:
One bar, light weight. Help athletes to scale weight to something they can push press unbroken for at least 30 Seconds
Same weight will be used for the SDLHP.  After 1:00 of rest, start back from the top of the order.  The clock does not stop
between movements.  It’s up to the athlete to transition to each movement to be able to get as much time as possible per movement. 
Record total reaps each round.

Recovery:
Shoulders and Spine…Just hit play and follow along.