EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight
in the workout.
(Score is Load)

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.
*Last seen on 11/22/19
(Score is Load)

COOL DOWN
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)