Friday

Warm-up
Warm-up
2 Rounds (7:00 CAP)
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into

2 Rounds
5 Burpees
10 Air Squats
10 Empty Barbell Strict Press

Strength
Metcon
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk

*The Squat Cleans do not have to be done unbroken

(Score is Weight)

Workout
“CALIFORNIA LOVE”
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.

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Glutes

(No Measure)