Warm up
Tornado Tag
400m run
Form a circle of 4 or more. One participant is on the out side and tries to tag selected individual in the circle.
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
C&J
WOD
3 C&J EMOTM for 15 minutes
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