Barbell Warm-up

Barbell Cycling:

Take 10min to build to 85% of your Power Clean and Jerk, then

Every 20sec x 15 sets 1 Power Clean and Jerk @55-60%

Conditioning:

As Many Rounds and Reps as Possible in 10min

6 Handstand Push-ups* or Push Press

8 Hang Power Cleans 135/95

10 Alternating Pistols  

20 Double-unders

Or  

As Many Rounds and Reps as Possible in 10min

6 Handstand Push-ups* or Push Press

8 Hang Power Cleans 115/75

10 Front Rack Reverse Lunges

20 Double-unders

*I normally do not like to program kipping handstand push-ups. But in preparation of The Open, I have them in for some practice. The repetitive compression on your spine isn’t great for long term health, so if you don’t plan on doing The Open as Rx, then sub with push press or even strict handstand push-ups.