Mobilize, then:
Barbell Warm-Up
With an empty barbell, complete:
Two sets of:
3 Front Squats
3 Strict Presses
3 Push Presses
3 Push Jerks
3 Split Jerks
Focus on hitting each position with purpose and sound technique.
A.
Every minute, on the minute, for 6 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75
and then every 2 minutes, for 12 minutes:
Clean & Jerk
Loads: 80, 80-85, 85, 85-90, 90, 90+
B.
Every 30 seconds, for 6 minutes (12 sets):
5 Ground to Overhead
35-54:
75-95/45-65 lbs.
Select a load you can maintain for touch and go reps. Focus on your breathing and keeping your heart rate as low as possible throughout these barbell cycling sets.
C.
Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Assault Bike x 30% of max calories performed in 60 seconds on January 22nd
Toes-to-Bar x 30% of max reps performed in 60 seconds on January 15th
*Once you fail to complete the specified reps within the minute the workout is over.