Barbell Warm-up

Barbell Cycling:

Every 30sec x 10 sets

5 Ground to Overhead unbroken, touch-n-go reps

Conditioning:

0:00-3:00

2rds of

10 Thrusters

10 Chest to Bar

3:00-6:00

2rds of

12 Thrusters

12 Chest to Bar

6:00-9:00

2rds

14 Thrusters

14 Chest to Bar

Follow the pattern until you fail to complete both rounds within the 3 minutes

Finish:

2-3 sets

8-10 IYTW’s

10-12 Glute Bridge with Single Leg Kick Out- hold for 3sec