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Components

Metcon

Squat Clean Thruster

"CALIFORNIA LOVE"

Metcon

Settings

Workout

Friday

A. CONDITIONING

Metcon (Time)

FOR TIME
30 Up-Down Box Jump Overs (24/20)
30 Hand Release Push-ups
20 C2B Pull-ups
20 Slam Balls (30/20)
10 DB Manmakers (40/30)
10 Bar Muscle-Ups

B. 60:00 GPP

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

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME
15-12-9
Deadlift (275/185)
Bar Facing Burpee

Metcon (No Measure)

3 SETS FOR QUALITY
60' HS WALK
60' Single DB OH Walking Lunge*
Accumulate 1:00 in L-Sit Hold

*30' R-arm / 30' L-arm

Choose a weight on the DB that you can go UB on the Lunge but challenges you each set.

Want to see some of these movements in action? Check out our .