2024-05-11

• Overview: Big barbell conditioning piece today, strategizing where you will break will be key if we aren't planning to hang onto the barbell unbroken today. With some built in rest we can take this workout as an opportunity to push the pace and sets knowing we'll have a little bit of recovery time. Don't be fooled by the smaller rep sets on the bar, your grip will most likely come into play today.
• Power Cleans: Unbroken sets or in fast singles.
• Front Squats: Unbroken sets or with strategic break after rep 9.
• Push Jerks: Unrboken sets.
• Pull-ups: Completed in up to 3 sets each round.
• Score: Total time to complete work including rest.

• Athletes should come into this one with a plan to get a feel for what they are getting into in the first round.
• If we are confident in our ability to hang onto this barbell straight through, we can choose to challenge ourselves here today and break the pull-ups as needed to accomplish this.
• We may choose to prioritize hanging onto the bar at the pull-ups instead, meaning we want to break the barbell work efficiently to allow our grip some breaks but keep us moving quickly through the barbell reps.

POWER CLEANS

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

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 20 Air Squats

PUSH JERKS

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

PULL-UPS

• Reduce Reps
• Jumping Pull-ups
• Banded
• Strict (Reduce Reps)
• Ring Rows
• Alternating Dumbbell Plank Rows

"Team Hammer" [HERO]
[TEAMS OF 2]
10 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups

Barbell: 105 / 75 lb

* 5 Rounds Each
* Switch After Full Rounds

Time Cap: 30 Minutes

1 Round [Light Weight Barbell]
2 Power Cleans
5 Front Squats
2 Push Jerks
5 Pull-ups

1 Round [Workout Weight Barbell]
2 Power Cleans
5 Front Squats
2 Push Jerks
5 Pull-ups