Friday 9/20

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)