Thursday 3/9

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

WOD

5x

Full clean + FS + 2 split jerk

GoFit

Warm up

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill

KB SDHP

WOD

5x

30:30

-Wall ball shots

-KBS
-KB SDHP