Tuesday 08/29/2023

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Strength 1
Power Clean & Jerk 5x2
5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean and Jerk)
* Complete a set every 1:30 *

Strength 2
Front Squat 1x1
3-2-1-1-1 Front Squat (build up in weight)

- Rest as needed between sets -

WOD
“Goonies Never Say Die!”
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*

 

Wednesday 02/03/2021

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Strength
Clean & Jerk 
Build to a Heavy 1-Rep Clean and Jerk

WOD
"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 225#/155#

Score is load. Please also note rounds completed.
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanic