5 Power Clean & Jerks, pick load

* Every 1 min for 10 mins.

Use lightweight – moderate weight 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 on the start of the next minute.

3 rounds for time of:

20 Handstand Push-ups

30 Toes-to-bars

Front Rack Walking Lunge, 95/65 lbs, 50 ft

Stimulus is moderate pacing with a chipper-style approach. HSPU and Toes to Bar are very susceptible to burnout, so athletes should approach these movements with the TOTAL reps across the workout in mind, rather than just the reps for that round.

Break up the gymnastics movements early on to keep the final round manageable. The goal should be to keep similar round times across the entire workout.