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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
Strategy
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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