WARM-UP

400m Run/2:00 of Cardio Choice

Into…

1 ROUND

8 Cat-Cow

10 Alt. Groiners

12 Deadbugs

Into..

1 ROUND

8 Moose Antlers

10 Barbell Good Mornings

12 Alt. Bird Dogs

Into…

1 ROUND

8 Barbell Strict Press

10 Barbell Clean Deadlifts

:30 Hollow Hold

STRENGTH (ALL) – EMOM × 10 MINUTES

1 Power Clean & Jerk

Power Clean & Jerk for load:

#1:1 rep

“THE CALI BEAR (PERFORMANCE)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)

“THE CALI BEAR (FITNESS)”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-