Thursday 10/9

Warm Up
Firehouse jog then
10min hip/shoulder prep

Skill Clean and Jerk
Accessory lifting progression complete each lift cycling before advancing 6 min cap per cycle *muscle memory*
Stay lite until last cycle finish at WOD wgt
Hang Shrug + Hang Clean 5×3

Pwr Clean + Pwr Jerk 4×3 from floor

Clean +jerk 5×2 work to WOD wgt

WOD ft
C/J 135/95