• 1 minute side straddle hops
• 10 Arm circles (forward and backward).
• 5 Inchworms with a push-up (primes shoulders and core).

• 20 Single-unders (focus on a relaxed grip and high cadence).
• 10 High-jump singles (jumping higher with slow rope spins).
• 05 Double-under 

• 5 Strict presses 
• 5 Push presses 
• 5 Push jerks 

• Load your barbell to your workout weight.
• Do work sets if you still don’t feel ready.
• Try to do max sets each round of attempts

16 push jerks 65/95
100 Single Turn Jump Rope
14 push jerks
100 Single Turn Jump Rope
12 push jerks
50 double-unders
10 push jerks
40 double-unders
8 push jerks
20 double-unders

♀ 85-lb barbell
♂ 1115-lb barbell