Strength/Skill
EXTENDED WARM-UP
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
Workout
MTCF BENCHMARK 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 (6 rounds of 5+5). Workout ends with the 5 burpees after the 30th rep.
COOL DOWN
FOR RECOVERY
5:00 Foam Rolling*
*Focus on quads and hips