Barbell Warm-up

Barbell Cycling:

The focus is on speed and efficiency. Keep the loads light so you preserve the stimulus. Don’t default to cleans because they are easier unless you have an injury preventing you from snatching.

Every 90sec x 6 sets

Sets 1-3: 3 Hang Power Snatch + 2 Overhead Squats

Sets 4-6: 2 Hang Power Snatch + 2 Hang Squat Snatch 

Conditioning:

An Open Mash-up.

Time Cap 10min

For time:

50 Double-unders

10 Alternating Dumbbell Snatches 50/35 and 35/25

10 Lateral Burpees Over the Dumbbell

50 Double-unders

20 Alternating Dumbbell Snatches

10 Lateral Burpees Over the Dumbbell

50 Double-unders

30 Alternating Dumbbell Snatches

10 Lateral Burpees Over the Dumbbell

50 Double-unders

40 Alternating Dumbbell Snatches

10 Lateral Burpees Over the Dumbbell