Warm Up
A- Roll- t-spine & glutei
Activate- Overhead band shoulder activation
(Overhead pull aparts/ overhead shrugging shoulder circles)
B- C&J Warm Up
5x
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
Barbell complex
WOD
Barbell ladder
20 minute AMRAP
5 deadlifts
4 hang power cleans
3 power jerks
(w/110# m/165#)
*Complex can NOT be broken
No comments:
Post a Comment