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WOD For: Friday, August 09, 2019

MAXCF

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

“CALIFORNIA LOVE”

30 Squat Clean & Jerk (155/105)
*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

MAX45

STRENGTH
EMOM 14:
MIN 1 – 8 Hang Power Cleans (Light-Moderate)
MIN 2 – 12 Alt. Front Rack Lunges
WORKOUT
AMRAP 11:
10 Wall Balls (20/14)
12 KB Sumo DL High Pull (55/35)
50′ SA KB Front Rack Lunge*
*25′ on L Arm then 25′ on R arm

MAX30

WORKOUT
4 SETS
AMRAP 4:
5 Box Jumps
7 DB Front Squats
9 Wall Balls
-Rest 2:00 b/t Sets-
*Start from the beginning for each new AMRAP

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