Warm up
A- Roll out pec minor & partner Sampson with pec opener/ 30 ring rows & 15 lateral lunges
B- C&J Warm up
5x
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
Barbell complex
WOD
20 minute skill set
3 consecutive bar muscle ups
Barbell complex
3 hang power cleans
2 push press
1 Jerk
GoFit
Warm up
A- Roll out pec minor & partner Sampson with pec opener/ 30 ring rows & 15 lateral lunges
B- Dynamic warm up
400m run
2x
Walking lunge Sampson stretch
Dynamic walk
Inch worm
Toy soldiers
High knees
Butt kicks
Toe walks
Heel walks
Power skip
Broad jumps
TTR x 15
Skill
Movement standards
WOD
Tabata the following
-Battle ropes
-Ski for calories
-Burpees
-Shuttle run
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