Friday (Load/ Pace)

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 build up to working weight

WOD

Heavy barbell complex

20 minute AMRAP

1 deadlift

1 full clean

1 front squat

1 jerk

(W/155 m/225)