Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness:
A. Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Romanian Deadlift x 6 reps each leg @ 2011
Minute 3 – Anti Rotation Press x 10 each

B. 21-15-9
T2B or Knee Raises

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills|
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):
Jerk from Rack x 2 reps (build as you feel comfortable through sets)

B. 21-15-9

Mobility: Foam Roll