Warm Up
https://www.instagram.com/p/CKCYDnMnIsS/
1. 50 feet each arm Single Arm Overhead DB Carry- keep elbows locked out and lats and scaps pulled down

2. 100 feet Cross Walk- keep these light with lats and scaps pulled down and elbows straight
3. 10 x Banded Lat Pull Downs with 10 sec squeeze on last rep- aim for full range of motion reps with all focus on using the lats to pull the PVC to your hips. Keep shoulders pressed down and arms straight.

4. 10 x Bent Over Flyes- keep these light enough to keep shoulders pressed down for the entire set

5. 10 each side x Bird Dogs- focus on hitting a hollow position when extending the arms and legs (posterior pelvic tilt) and keep core braced. I like to hold the last rep for 10 sec and squeeze the hollow position as hard as I can



Mobility
banded front rack stretch x 30 seconds each side https://youtu.be/qkQ6SjcIhv4
barbell front rack stretch x 30 seconds
wrist stretches




Strength
Every 3:00 for 15:00 (5 sets)
3 push press + 2 push jerks + 1 split jerk
60%, 65%, 70%, 75%, 75-80%
based off your push press load

WOD
"Up-Chuck"
AMRAP 8:00
10 thrusters 95/65 75/55 45/35
10/8 cals bike or row