Warm Up
A- Mash (T-spine with barbell over head/ pec minor) Activate (5x Bar on back HIGH ELBOWS 3 press + 3 power jerks + 3 super deep lateral lunges with jump)
B- Clean & Jerk Warm Up
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
Clean & Jerk
WOD
5x 10
MAX LOAD T&G
Clean & Jerk
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