12/01/2020

STRENGTH

E2MOM x 14 MINUTES*

1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

WOD

Last completed on 07-21-20

"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk RX (225/155) CFC 1 (155/105) CFC 2 (135/95) M (95/65)

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

COOL DOWN

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

SCALING

*REPS, LOADING, VOLUME*…

Newer athletes should aim to complete 2-3 Reps per minute at a light to moderate load, focusing on refining their technique.

For athletes that want to go “heavy” but :30 isn’t enough time you can turn the workout into an EMOM for them and allow them the full minute to rest after the lift.

*MOVEMENT ADJUSTMENTS*...

For athletes unable to perform either/or Clean and Jerk due to an injury or inability may choose any of the following barbell movements with a moderate to heavy load can get the same stimulus…

Power Clean or Push Jerk

Back or Front Squat

Deadlift