Warm-up
0-5:00
Briefing
5:00-15:00
Kneeling T Spine Rotations Against Wall x10/10 Both Directions
Pvc Press Out 2×10
Prone Snow Angel 2×10
Prone PVC Press 2×15
Push Jerk Demo
15:00-25:00
Push Jerk (5-5-3-3-1-1-1)
Establish 1RM
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
10 Thrusters 95/65
10 Alt Stationary Lunges Back Rack 95/65