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:
15 unbroken HSPU

A: 120 (200lb clean)
B: 95 (155lb snatch)
C: Was able to get rounds 1,2 & 4 unbroken. 3rd round was broken 9 & 6.
 
CashOut: 100 Band Pull-Aparts (red band)

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.