Warm Up & Skill
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
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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