Friday
Warm-up
Warm-up
2 Rounds (7:00 CAP)
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into
2 Rounds
5 Burpees
10 Air Squats
10 Empty Barbell Strict Press
Strength
Metcon (Weight)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk
*The Squat Cleans do not have to be done unbroken
(Score is Weight)
Workout
“CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Glutes
5:00 Foam Roll Legs + Glutes
(No Measure)
