6/8 Friday

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