2/14 Happy Valentines Day

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)