Dynamic warm up

Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

During the front squats, ensure the back stays flat, the elbows are high, and the hip crease is below the knee on every rep. During the squat portion of the thruster, keep the weight in the heels and the elbows high so they do not contact the knees. Maintain active shoulders by pushing up into the bar when it is overhead. During the push jerks ensure that full extension of the hip is reached before receiving the bar overhead with the arms straight and active shoulders. During the recovery continue to actively push into the bar. The first working set of each exercise should be challenging, but with excellent form. Increase the load only if proper mechanics are maintained. Use a rack for all three movements in this workout.