5 Power Clean & Jerks, pick load

* Every 1 min for 10 mins.

+25 lbs total 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, 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 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.
Record each UNBROKEN set as 1 of your scores for load
If athletes feel like they can go heavier than their first time, then look to add 5-25lbs, or stay the same if they still need some work.

For time:

Run, 800 m

— then —

5 rounds of:

5 Strict Pull-ups

15 Air Squats

— then —

Run, 800 m

TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes

STIMULUS and GOALS
Stimulus is moderate intensity across the entire workout. Controlled pace early on for the first run that allows athletes to get right to work. Attack the middle with consistency, and then the second run can be higher intensity if the athlete feels they can push the pace.

Win the gymnastics and get moving on that second run!