WOD WOD, 2019-08-09

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Friday

Warm-up
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 (1×1)
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
Warm-up
FOR RECOVERY
5:00 Foam Rolling

*Focus on quads and hips

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