A- Roll- T-spine + hips
Activate- See below *
B- C & J 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
Barbell complex
WOD
Heavy barbell complex
20 minute AMRAP
1 deadlift
1 full clean
1 front squat
1 jerk
(W/155 m/225)
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