Barbell Warm-up

Barbell Cycling:

Every 45sec x 6 sets

Hang Power Clean x 6 unbroken reps

You can go as heavy as you want as long as you maintain the proper cycling technique. Full hip extension and elbows through before lowering the barbell!

Mechanics, Consistency, then Intensity (speed)

Conditioning:

Against a 5min Clock:

40/30 Calorie Assault Bike

Max Reps Power Cleans

Rx 135/95

Rx+ 155/105

Rest 3min

Against a 5min Clock:

40/30 Calorie Assault Bike

Max Reps Back Squats

Rx 115/75

Rx+ 135/95