Wednesday 04-17-19 Workout Of The Day

Wednesday 04-17-19

Strength/Skill

 EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before the workout, build up quickly to 20-30% heavier than workout weight 

 FOR TIME

“CALIFORNIA LOVE” 

30 Squat Clean & Jerk* 110/155# 

or 

30 Kettlebell Clusters @ 30/40#

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

COOL DOWN 

3-5 Min easy row/bike 

5:00 Foam Rolling / Lacrosse ball in all those “tight spots” 

*Focus on quads and hips