5 min easy cardio
15 banded pull aparts
5 Push ups
20 light KB Swings
10 single arm light push press
Barbell Warmup + Hang P Clean + Push Jerk + Split Jerk
Take 15 minutes to establish a 1RM Clean & Jerk
*If you feel like this will effect your DT time, please feel free to just warm up the movements in the WOD. You can make up the max C&J on Saturday, if needed.
12 Deadlift 155/105
9 Hang Cleans
6 Push Jerk
*You must have a judge to get your name on the board* – Write your weight used and time in your book.
5 minutes minimum of foam rolling/lax ball