2024-03-18

• Barbell should come from a rack.
• Athletes should complete 1 set of max strict presses to technical failure.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 6-12 reps at 80%.
• Score: Loading. Log reps into your notes.

• Reduce Percentage
• Sub Dumbbells

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

*Build to 80% in sets of 2-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Today's barbell conditioning piece can go sideways quickly if we aren't paying attention to our breathing while we work in the early rounds. Can you find a conservative enough pace in the beginning rounds to allow you to consistently maintain or pick up the pace through the end of the clock?
• Power cleans: Weight should allow for fast singles at minimum.
• Front squats: Unbroken sets.
• Push jerks: Unbroken sets.
• Score: Rounds and reps completed.

• Athletes should aim to hang onto consistent, fast singles on the cleans and hang onto the barbell through the front squats and the push jerks.
• If you are going to rest, try to leave one rep in the tank to limit extra time under tension with the barbell.
• Some athletes may choose to treat this like an EMOM in the first half of the workout and then ease into a slightly faster pace if they feel comfortable doing so.

POWER CLEANS

• Reduce Loading/Reps
• Hang Power Cleans
• Sub Dumbbells

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• 6 Air Squats

PUSH JERKS

• Reduce Reps/Loading
• Sub Dumbbells/Kettlebells
• Push-Ups
• HSPU

1 Round:
3 Power Cleans
3 Front Squats
3 Push Jerks