Barbell Warm-up

Conditioning:

We’ve done this one in the past. It’s meant to be on the heavier side, but not so heavy that you have to step away from the barbell for a long time in between reps. The jerk can be a split jerk or power jerk. If you are splitting, make sure you recovery properly for the rep to count. i.e. The barbell must stay locked out, overhead while the feet are brought back under the hips. If stability is shown, then the barbell can be returned to the ground. This workout is not won on the box jumps. They  are just there to give you a little break from the barbell. Be deliberate with each rep, get those hips extended at the top, and step down only. Aim for 90sec per round with the early rounds being a little faster.

20min Cap

Miller Time Rx

10 rounds

3 Squat Clean and Jerk (225/145)

4 Box Jump (30/24)

Miller Time Scaled

10 Rounds

3 Squat Clean and Jerk (135/95)

4 Box Jump (24/20) 20min Cap