Warm-up (No Measure)
2 Rounds
10 Alt Groiners
10 Bootstrappers
Then …
“Bring Sally Up”*
*Play song: “Flowers” by Moby
Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat
Any time the song says “Bring Sally Up,” athletes stand up
Strength – Back Squat (1×4 / 1×4 / 1×4+)
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout – “CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down – Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders
(No Measure)
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