Monday, February 11, 2019

2/11 Day#29


Warm Up 
Shoulder Health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)


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
Transitions

WOD
Barbell ladder 
20 minute AMRAP
5 deadlifts
4 hang power cleans
3 power jerks
(w/110# m/165#)

*Complex can NOT be broken


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