Public Whiteboard

Components

Squat Clean Thruster

"CALIFORNIA LOVE"

Settings

Workout

Friday

Warm-up

500m Row into…

3 ROUNDS FOR QUALITY (really feeling 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)

Extended Warm-up

Squat Clean Thruster (1x1)

Squat Clean Thruster

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

"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

Whiteboard:

Friday, August 09, 2019

Male Clients