Barbell Warm-up
Barbell Cycling:
Every 90sec x 5 sets
3 Hang Power Cleans + 3 Hang Squat Cleans
Keep these unbroken, light, and fast. We are looking for speed and efficiency here, not load. Do not go above 60% and keep it in the 40-60% range. Make sure you fully stand up and extend your hips before recycling the barbell.
Conditioning:
Choose one of the 3 options below.
All box jumps are step down only.
Time Cap 20min
1)
15rds
2 Power Cleans 95/65
3 Box Jumps*Step-ups allowed
4 Pull-ups or Jumping Pull-ups
2)
15rds
2 Power Cleans 135/95
3 Box Jumps 24/20
4 Chest to Bar Pull-ups
3)
15rds
2 Power Cleans 155/105
3 Box Jumps 24/20
2 Bar Muscle-ups