Strength/Skill

ON A 10:00 RUNNING CLOCK...

Build to "Heavier" Single Squat Clean and Jerk*


*Immediately before workout, build up quickly to 20-30% heavier than workout weight


Workout

"CALIFORNIA LOVE"

FOR TIME

30 Squat Clean & Jerk* 135/95

Capacity Work 

30 DB power clean and jerk* 


*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.


COOL DOWN

5:00 Foam Rolling


*Focus on quads and hips

 

HOMEWORK

SNACK WORK

Bench Press

4 x 8 ; 2111; 65% of 1RM; rest 2:00


3 Sets

MAX DB Bench Presses (50/35)

-Rest 2:00 b/t-


3 Sets

5/5 Single Arm Ring Rows @ 2111


-Rest 1:00 b/t Sets-


CONDITIONING

AMRAP x 10 MINUTES

MAX Cals Bike

STRENGTH

10 MINUTES TO ESTABLISH...

1RM Power Clean

-Rest 5 MINUTES-

AMRAP x 8

MAX Power Cleans*

*At 90% of 1RM Power

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