May 3, 2018

A.Barbell Cycling Primer
On the 0:00 - 5 minute EMOM
1- EB OH Squat x 5
2- OH Squat x 4 (light weight)
3- OH Squat x 3 (moderate weight)
4- OH Squat x 2 (continue to increase weight)
5- OH Squat x 1 (heavy single)

minute 5:00-6:00 - rest
On minute 6:00 - 5 minute EMOM
1- EB Snatch Balance x 5
2- Snatch Balance x 4 (light)
3- Snatch Balance x 3 (moderate)
4- Snatch Balance x 2 (increase)
5- Snatch Balance x 1 (heavy single)

NO FAILS

B.Every 2 minutes, for 10 minutes (5 sets):
Max Power Snatches@ 60%

Max reps in 30 seconds. Every set needs to be Touch and Go. This is a barbell cycling exercise.
Rest 3 minutes then begin part C

C.Every 2 minutes, for 10 minutes (5 sets):
Max Squat Cleans@ 60-65%

Max reps in 30 seconds. Every set needs to be Touch and Go. This is a barbell cycling exercise.

D.Every 2 minutes for 10 minutes (5 rounds):
10 Alternating One-Arm Dumbbell Snatches@ 50/35 lbs
Max Double-Unders