Warm up
5x
Overhead band shoulder activation
(Overhead pull aparts/ overhead shrugging shoulder circles)
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
Coloration of keeping the back engaged on movements
WOD
For time:
50 dead lifts
40 hang power cleans
30 power jerks
(w/105# m/155)
*12 minute time cap
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