Barbell cycling benchmark workout. This one can be done a variety of ways but most of the time the fastest for even the fittest members in most communities is 30 singles as fast as possible. Just because you can do touch and go, doesn’t mean you should. This often leads to slowing and hesitation to start the next rep or small set and accumulates to make a slower time. If you can be disciplined with not letting the bar rest on the floor very long, then go for it! Unbroken may not be out of the question for some of the strongest here!
10 Jumping jack
10 Seal jack
10 Toe touch + reach overhead
3 rounds
________
10 Light KB swing
10 Burpee no push up
5 Tuck jump (knees up toward chest)
2 rounds
________
5 Deadlift
5 Muscle clean
5 Power clean + jerk
2 rounds empty barbell
In 15:00 build to a heavy power clean and power jerk single!
RXconditioning
“Grace”
30 clean and jerks (135/95lb.)
For time
Intermediate:
30 clean and jerks (95/65lb.)
For time
Baseline:
30 clean and jerks (25/15lb.)
3:00 max reps abmat sit up
