5 Power Clean & Push Jerks, pick load

* Every 1 min for 10 mins.

+5 lbs from week 1.

Use lightweight that can be cycled smoothly for 5 Touch and Go reps.

This is an Open Barbell Cycling Prep. We want this to be light and fluent, where athletes focus on controlling their weight, keeping good breathing patterns, and staying consistent on form from start to finish. The goal should be to keep the first and last sets looking the same (smooth and controlled).
New athletes should start with just a barbell, while advanced should stay somewhat conservative since we will be working up in weight as the cycle progresses. It is better to play it safe and make all the lifts than going too heavy and losing the stimulus.
Ideally, 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go at the start of the next minute.
Record each UNBROKEN set as 1 of your scores for load
If athletes felt like they can go heavier than their first time then look to add 5-10lbs, or stay the same if still needing some work.

Complete as many rounds as possible in 15 mins of:

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, R 50 ft

15 Toes-to-bars

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, L 50 ft

15 Burpee Over Dumbbells

15 Dumbbell Snatches, 50/35 lbs

Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
The stimulus moderate and steady pace across. The name of this game is smartly managing breaks and transitions. Rounds are long; try to stay consistent while using the time between stations as rest. This workout is a test of strength, along with strategy, as it requires a lot more from the body than pure strength.

When you combine exercises like toes to bar and dumbbell snatch, strategically planning your grip strength becomes a priority.