Friday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

(Score is Load)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk

Suggested Weights:

Advanced+ – 205/135

Advanced – 185/125

Intermediate + = 155/105

Intermediate = 135/95

Scaled = 95/65

Level 1 = 75/45

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
Rx = completed all 40 reps at the same weight.

*The goal is to choose a weight and stick to it for the whole WOD.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)