Barbell Warm-up

Olympic Lifting:

Start at 65% of 1RM Clean and build from there.

Every 90sec x 7 sets

Power Clean + Clean

Conditioning:

This is an all-out effort that should leave you completely spent when you are done. But, be careful not to go out too hot and die too early. Please set your monitor for a 3 minute time target so you get a hard cut off when the time is up.  

Power Hungry

3 Minutes Max Calorie Assault Bike

Finish:

2-3 sets for Quality

20 Banded PVC Straight Arm Lat Pull Downs*

20 Banded Triceps Press Downs

20 Alternating Dumbbell Hammer Curls

60sec Plank on Rings

Rest 1-2min