Warm up
A- Roll hamstrings + glutes
B- Clean & Jerk 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
Skill
Complex
WOD
Heavy Barbell Complex (Doubles)
20 minute AMRAP
2 deadlift
2 full clean
2 front squat
2 jerk
(W/125 m/185)
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