Warm Up
A- Mash- Lats, pec minor, and glutes
B- C & J Warm Up
5x
Overhead band shoulder activation
(Overhead pull aparts/ overhead shrugging shoulder circles)
Scarecrow rack delivery + muscle clean + tall clean + clean
Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)
C&J
Skill
C& J- cycling and where to breath
WOD
Amazing Grace
15 minute Ping Pong
Clean & Jerk
3-2-1
(W/95 M/135)
*Advanced
Every 5 minute mark W/15# jump M/30# jump
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