Tuesday 6/25

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