EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single
- Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
”THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
- 1 Power Clean & Jerk (225/155)|(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.
*Last seen on 22.11.2019
COOL DOWN
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats &
Shoulders
ROOKIE WOD KLO 17
Burgener warm up + Power snatch skills
FOR TIME:
- 500/400 m Row
- 50 KB russian swing 24/16kg
- 30 KB goplet squat
- 20 KB Front rack lunge (10 reps for both hands, 1 KB
- 30 Up and down