Barbell Warm-up

Barbell Cycling:

Every 90sec x 5 sets

3 Hang Power Cleans + 3 Hang Squat Cleans

Keep these unbroken, light, and fast. We are looking for speed and efficiency here, not load. Do not go above 60% and keep it in the 40-60% range. Make sure you fully stand up and extend your hips before recycling the barbell.

Conditioning:

Choose one of the 3 options below.

All box jumps are step down only.

Time Cap 20min

1)

15rds

2 Power Cleans 95/65

3 Box Jumps*Step-ups allowed

4 Pull-ups or Jumping Pull-ups

2)

15rds

2 Power Cleans 135/95

3 Box Jumps 24/20

4 Chest to Bar Pull-ups

3)

15rds

2 Power Cleans 155/105

3 Box Jumps 24/20

2 Bar Muscle-ups