Today is a benchmark workout. The goal is to efficiently move a heavy barbell. This will test your mechanics, strength and endurance. For those that are comfortable with the clean and jerk, you will complete one clean and jerk every 30 seconds for 20 minutes or 40 total lifts. The goal here is no failed lifts, especially in the first half of the workout. This is a great day to challenge yourself.

For newer athletes or those athletes that are not quite confident with the clean and jerk, you will perform 2-3 reps per minute, taking your time to ensure proper mechanics. Everyone will have 10 minutes before the metcon starts to work on the lift and settle on a weight for the workout.

BENCHMARK WORKOUT

“THE CALI BEAR”

1 Power Clean & Jerk (225/155)|(155/105)

EVERY :30 FOR 20 MINUTES