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 ladder
WOD
20 minute
AMRAP
Barbell ladder
5 deadlifts
4 hang
power cleans
3 power
jerks
(w/110#
m/165#)
*Complex
can NOT be broken
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