Barbell Warm-up

Olympic Lifting:

Take 15min to build to today’s heavy, unbroken complex of:

Power Clean + Hang Squat Clean + Front Squat + Jerk  

Conditioning:

Focus is on barbell cycling. Fast, efficient, unbroken reps while still hitting all standards of movement. Keep the barbell close to you on the way up as well as on the way down. Stand up and finish each rep before recycling. Note the difference in standards between box jumps and box jump overs.

As Many Rounds and Reps as Possible in 3min of:

5 Hang Squat Cleans 115/75

5 Box Jumps 24/20 Step down only

Rest 2min

As Many Rounds and Reps as Possible in 3min of:

5 Hang Power Snatch

5 Box Jump Overs 24/20

Finish:

2-3 sets

L-sit or Knee Tuck on Boxes x 60sec accumulated

Box Shoulder Stretch x 30sec