5/6 Day#15

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