4 rounds, 1 min per station, for max reps of:

Push Press, 45/35 lbs

AbMat Sit-up

Walking Lunge

* Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Stimulus is consistent pacing across each movement. Athletes should find a challenging goal that can be maintained across all four sets. The goal is to score similar reps or get a few more. Volume is moderate enough, and weight is light enough that athletes should be able to push the pace during each movement.

Ensure athletes keep a running total through the set and record each of the 4 sets during the 1-minute break.

5 Power Snatches, pick load

* Every 1 min for 10 mins.

This is an Open Barbell Cycling Prep. We want this to be light and fluid, where athletes focus on controlling their weight, good breathing patterns, and consistent 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 athletes should stay somewhat conservative since we will work 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.