C&J 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
Barbell complex
WOD
12 minute AMRAP
(w/95# m/135#)
3 rounds of:
6 dead lifts
4 hang power cleans
2 power jerks
Then 100m SPRINT!
GoFit
Warm up
Dumbbell Complex #1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
Skill
DB power jerks
WOD
7x
20:20
-DB cleans
-DB power jerks
-Shuttle run
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