Barbell warm up and tech
Clean and jerk + Snatch
On the Minute x 8:
3 Snatches
Rest 2:00
On the Minute x 8:
2 Clean and Jerks
Then
5 Rounds:
1,000m Bike/ row / 50 burpees
1 Round of “Barbara”
1 Round of “Barbara”
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
*30:00 Time Cap
Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi
