Jackie

Warm-up:

Row 500m or Run 400m

Syncro Clean

Rack Delivery x7
Position 1 Squat Clean x7
Position 2 Squat Clean x7

Mobility:

Wall Stretch

Lift of the Day:

Clean

5 sets of 3 reps

15 Minutes
Start at 50% of C&J increase with success

Skills & Technique: (Click below for links to more info)

Wod:

Jackie

1k Row
50 Thrusters 45/35 lbs
30 Pull-ups

For time.
Target Time: 6 - 8 Minutes