Monday 10/21

Warm Up 

A- Roll-  t-spine & glutei

Activate- Overhead band shoulder activation 

(Overhead pull aparts/ overhead shrugging shoulder circles)

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

Barbell ladder

20 minute AMRAP

5 deadlifts

4 hang power cleans

3 power jerks

(w/110# m/165#)

*Complex can NOT be broken