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Components

Clean and Jerk

"CALIFORNIA LOVE"

Back Squat

Metcon

Settings

Workout

Friday

A. CONDITIONING

FOR QUALITY
3 SETS
5-7 Perfect Reps of Each...
Strict Pull-Up
Strict Dip
PVC Pass
PVC Around the World
Overhead Squat
1:00 Row for Meters

*Take 1:00 Walking Rest b/t Sets

B. 60:00 GPP

Warm-up

E-Z 500m Row

into…

3 ROUNDS FOR QUALITY (feel the positions!)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)

Strength

Clean and Jerk (1x1)

Clean and Jerk

ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

Workout

"CALIFORNIA LOVE" (Time)

FOR TIME
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.

Cool Down

FOR RECOVERY
5:00 Foam Rolling*

*Focus on quads and hips

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5)

Back Squat

5-5-5*
Back Squat

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Metcon (Weight)

EMOM x 15 MINUTES
2 Power Snatch

*Start light and build for the first 10 minutes. Hold for the next 5 minutes across

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