Warm Up:
C&J Warmup:
PVC Front Rack into 10 PVC Passthroughs, Halos, GMs, Front Squats
6:00 EMOM Empty Bar Bell  (take your time work on good postions)
3 Clean Grip RDL  
3-Position Clean Pull: Pull from mid shin, then top from the knee, then high hang to pull) 
3 Power Clean

Mob: Elevated (prone on bench) LAX Ball Pec/Shoulder Compartment Smash,
BarBell on the rack Trap Smash

Strength/Conditioning:
C&J Complex (18:00 to build to heavy complex)
1 PC +2 Push Jerk, then 2 de-loads (95%, 90% of today's complex)

WOD:
12:00 AMRAP
10 Thrusters (95/65#)
2/10 Cal Row

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