AC Met Con
Warm Up
2 Sets
5 Inch worms + Downward Dog
10 Deadlifts
10 High Pulls
10 Elbow Punches
2 Sets
5 Broad Jumps
5 Dynamic Push-Ups *
5 Muscle Cleans
5 Strict Press
*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it’s not necessarily a requirement.
Skill
ON A 16:00 RUNNING CLOCK
Build to a Heavy 2-Rep Power Clean + Push Jerk
BENCHMARK WORKOUT
«THE CALI BEAR»
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.