Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)
C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters

A: 115 (190lb clean)
B: 90 (150lb snatch)
C: 4:45. Used 75lb. As Rx'd was 95/65.  

Notes: The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.