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Components

Clean and Jerk

"THE CALI BEAR"

GHD Sit-ups

Settings

Workout

Wednesday

A. CONDITIONING

Metcon (No Measure)

EMOM x 16 MINUTES
MIN 1 - 200/160m Row
MIN 2 - 12 Burpees Over Rower

(No Measure)

Goal: Not quite Death Row. More of a sustained conditioning effort here. The goal is to complete this while still maintaining your composure. No red line. Find your flow.

B. 60:00 GPP

Warm-up

JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

Strength

Clean and Jerk (Build to a Heavy 1-Rep)

Clean and Jerk

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean and Jerk

Workout

"THE CALI BEAR" (Weight)

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

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

C. STRENGTH / GYMNASTICS

No Additional Strength.

GHD Sit-ups

Go Team! ;)

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