**Upcoming Cycle Overview (LIFT-OFF):**
This 9-week cycle will focus more on the Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating GOOD QUALITY lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Every day we perform a Snatch or Clean, we go through the Burgener Warm-Up. We will start off with a PVC pipe, allowing athletes to transition into an empty barbell if comfortable. If you want to improve with these movements, this has to start every Olympic strength day. You will be doing it in your sleep by the time we are done. 🙂

3 rounds, each round for time, of:

21/16 Row Calories

42 Double Unders

15/12 Row Calories

30 Double Unders

9/8 Row Calories

18 Double Unders

* Rest 3 mins between each round.

Stimulus is moderate/moderate high intensity. Volume per set is on the moderate side, but athletes will have difficulty completing efficient double unders if their heart rate gets skyrocketed from the row. Athletes should find an intensity that allows them to push but also achieve similar scores every set.

The real challenge is to see if athletes can go through a entire set without any mess ups (unbroken).