5 Power Clean & Jerks, pick load

* Every 1 min for 10 mins.

+15 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 feel like they can go heavier than their first of couple times, then look to add 5lbs, or stay the same if still needing some work.

5 rounds for time of:

10 Shuttle Runs, 50 ft

15/12 Air Bike Calories

Handstand Walk, 25 ft

Handstand Walk / 2 Wall Walk

TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes
Large class option: same

STIMULUS and GOALS
Stimulus is moderate pacing, considering the effort going into HS Walk. If athletes increase their heart rate/respiration rate too high on the bike, handstand walking can be difficult. Effort on the bike should allow athletes to go directly into a handstand walk attempt with the intention of going unbroken.

We are preparing our handstand workouts for the open while adding two cardio pieces. Stay calm and adjust to the wall walk option if limited in skill or space.