Warmup:

Jog 30’ and back x 3

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squats, Elbow rotations, front squat, press, push press, hang muscle cleans, hang power cleans, RDL

WOD:

“Tabata Barbell”

With a Running Clock in 19 minutes:

Tabata Deadlift (185/130)

Tabata Hang Power Clean (135/95)

Tabata Front Squat (95/65)

Tabata Push Press (65/45)

1 minute Rest between exercises

Tabata = 8 sets of :20 work/:10 rest

Score = Total reps

Video courtesy of Structure Your Strength.  Some good tips for efficiently cycling Hang Power Cleans. Today will be the definition of “Barbell Cardio”.  Don’t let the short time of each round allow your form to go bad.  Stay tight on each rep.  As a reminder, you will do 8 sets of :20 work and :10 rest of deadlifts, take a minute break, and then do 8 sets of :20 work/:10 rest of Hang Power cleans, etc.. repeat this process for the remaining 2 moves.  During the minute break, change the weight on your bar.

Scaling Options:

Bar weight -> as needed. NOTE:  Should be a weight you can do 8-10 unbroken reps with

Cool Down:

Iron Cross hold – 1 Min per side

Couch Stretch – 1 Min per side