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 a weight you can stay unbroken with each round. The volume will add up. Can you get 20 rounds? The pull-up bar must be above your fingertips when at full extension under the bar.

As many Rounds and Reps as Possible in 15min of:

4 Front Squats 115/75

3 Shoulder to Overhead

2 Burpee Pull-ups