Warm-Up:

Lacrosse Ball Trap / Scap 1:00 / Side
Roll T-Spine 2:00
Banded Shoulder Distraction 1:00 Side
Roll Legs
Pigeon Pose 1:30 / Side
Straddle Forward Fold 2:00

2 Rounds:
1:00 Slow Bike or Row
5 Strict PU, 10 Pushups, 15 Air Squats
1:00 Slow Bike or Row
15 Hollow Rocks
15 Superman Rocks

Conditioning:

3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders

15 Minute Cap

Rx:
135,95
50 Double Unders

Level 2:
A weight that we can complete 15+ push jerks unbroken with, when completely fresh. Anything heavier will result in more breaks on the barbell than desired. Modifying to 115/80 or 95/65 are suggestions of appropriate loadings to achieve so.
25 Double Unders

Level 3:
A weight that we can complete 15+ push jerks unbroken with, when completely fresh. Anything heavier will result in more breaks on the barbell than desired. Modifying to 115/80 or 95/65 are suggestions of appropriate loadings to achieve so.
100 Single Unders