Barbell Warm-up

Olympic Lifting:

Every 2min x 16min

Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @65-75%

Sets 4-8: Power Clean + Jerk x 1.1 @75+%

*Rest 10sec between singles

Gymnastics Conditioning:

No Rx today. It’s a time to work on your gymnastics skills. Modify with: 1- Jumping variations of all 3 movements. 2- Work on your double-unders! No singles. Jumping lunges. 3- Kick to handstand, handstand hold.

Every Minute on the Minute x 15min

1- 4 Pull-ups + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups

2- 20 Double-unders + 10 Alternating Pistols

3- 4-8 Inverted Burpee (freestanding or to wall)