ATHLETE

A. Bench Press: Work up to a Heavy 2 rep Bench Press

B. 25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

C. Optional Cashout: 3-5, 80m Prowler Sprints, Rest 1-2 min b/t sprints

 

BARBELL CLUB

A. Clean and Jerk

EMOM8
Odd: 1 Clean Pull + 1 Clean (Power or Squat)
Even: 1 Hang Clean + 1 Split Jerk

B. Barbell Cycling
Use one barbell and change weights during rest period*
4 Snatches + 6-8 CJ (135/95)(115/80)(95/65)(75/55) 2 min rest
3 Snatches + 5-7 CJ (155/105)(135/95)(110/75)(95/65) 2 min rest
2 Snatches + 4-6 CJ  (185/135)(155/105)(135/85)(110/75) 2 min rest
1 Snatch + 3-5 CJ (205/145)(175/125)(155/95)(135/95)
Rest 4 minutes
1 Snatch + 3-5 CJ (205/145)(175/125)(155/95)(135/95) 2 min rest
2 Snatches + 4-6 CJ ( 185/135)(155/105)(135/85)(110/75) 2 min rest
3 Snatches + 5-7 CJ (155/105)(135/95)(110/75)(95/65) 2 min rest
4 Snatches + 6-8 CJ (135/95)(115/80)(95/65)(75/55)

*Scale the weight and number of CJ appropriately–Go up in smaller increments or create your own weight scheme!