Barbell Warm-up

Barbell Cycling:

Focus is on technique and efficiency. If mechanics and technique are consistent, then you can start adding speed (intensity). Keep the same weight across all sets.

Every 30sec x 6 sets

5 Hang Power Cleans

Conditioning:

15-12-9-6-3

Power Cleans 135/95

Strict Handstand Push-ups

Finish:

4rds of:
15sec of Dumbbell Lateral Raises
15sec of Hercules Hold with Thumbs Facing Up

Rest 60sec, and then…

4rds of:
15sec of Dumbbell Lateral Raises with Thumbs Facing Up
15sec of Hercules Hold with Palms Facing Up