CROSSFIT

CLEAN AND JERK COMPLEX

E2:30M X 7
Build to a Heavy Complex of:

2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk

*The Squat Cleans do not have to be done unbroken

(Score is Weight)

CALIFORNIA LOVE

FOR TIME
• 30 Squat Clean & Jerk* (155/105)|(115/75)

Score is time.

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

POST WOD RECOVERY

FOR RECOVERY
5:00 Foam Roll Legs + Glutes

(No Measure)

SPARK

STRENGTH

E2:30
Deadlift for load:
10-7-5-5-5-5
PLANK KNEE TO ELBOW
6 X 12

POOKIE

AMRAP x 6 MINUTES
4 Deadlifts (140/106)|(106/88)
6 Alt. V-Ups**
8 Hand Release Push-Ups

-Rest 1:00-

AMRAP x 6 MINUTES*
4 Deadlifts
6 Alt. V-Ups**
8 Hand Release Push-Ups

*Start from the beginning.
**1 Rep = R + L.

(Score is Rounds + Reps of Lowest AMRAP)