Strength/Skill

10:00 to Build Load & Refine Technique for Workout


Workout

THE CALI BEAR

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk @ 70-75% of 1RM 


**Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.


COOL DOWN

FOAM ROLLING

3:00 Focus on Upper Back and Shoulders

3:00 Focus on Quads and IT Band

 

Homework  

SNACK WORK

AMRAP  x 10 MINUTES (Flow)

50' Bottoms up KB Carry (L/R)

5 / 5  Side Plank Rotations

10/Side of Half Kneeling Band Protraction/Retraction


E2MOM x 14 MINUTES

2 Bench Presses*

*Build Each Set


10 - 8 - 6 - 4 - 2

Chin-up

5/5 Single Arm Ring Row After Each Set

 

CONDITIONING 

AMRAP  x 25 MINUTES (80%)

15/10 Cal bike

10 Box Jump Overs  (30/24)

10 DB Snatches (75/50)


STRENGTH

EMOM x 10 MINUTES

3 Power Snatches, heavy

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