3/06/2020:

Strength:

ON A 10:00 RUNNING CLOCK...

Build Quickly to Heavy Single Power Clean & Jerk* *Building should take you up to or past your weight in the workout.

WOD:

"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