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
Movement standards
WOD
5x
20:40
-Deadlifts
-Hang power cleans
-Power jerks
-C&J
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