Today we will be retesting the barbell benchmark “Cali Bear.” Prior to getting into the workout, we will spend some time in an extended warmup building weight and refining technique in the Clean and Jerk. Technique and mechanics are important if you want to go the long haul in this workout. Although the rep count is relatively small for a 20 minute workout, don’t let this fool you. The intensity comes from the weight and accumulated volume over time. The 30 seconds goes fast so be prepared to move once the clock beeps!

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout

NCFIT BENCHMARK 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.