Warmup
3:00 blood flow
into
3x
:30 shoulder External Rotation w/ PVC e/s
15 CatCows
:30 T-Spine Wall Stretch
:20 Forearm stretch (fingers pointing backward)
Strength/Barbell Cycling
3 Sets:
5 Clean DL’s
E 2Min x 8 Mins
4 Hang Power Clean + 4 Push Press
**use these intervals to work on effective barbell cycling.
Conditioning
For time:
30 Power Cleans (135/95) (115/80) (95/75)
40 Push ups
50 Burpees
*To be done in exact order
Intent: Intensity level: Moderate to HIGH Anaerobic capacity. Constant work. Chipper. Heavier demand, lower volume on the barbell.