WOD'S

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to
15-25% heavier than workout weight

NCFIT BENCHMARK WORKOUT
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 burpees after every 5
reps of C&J (6 rounds of 5+5). Workout ends with
the 5 burpees after the 30th rep.

COOL DOWN

FOR RECOVERY
5:00 Foam Rolling*
*Focus on quads and hips