9/13 Day#31

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