Barbell Cycling Technique

Speed transition between clean and jerk

Clean and Jerk Consistency Work

Every 30 seconds for 6 minutes

1 Clean and Jerk at 70%


Every 3 minutes for 5 rounds

Unbroken Interval Challenge

10 DB Power Clean

10 DB Walking Lunges

10 DB Thrusters

10 Toes to Bar

Perform each round as fast as possible and unbroken. Any broken sets = 8 burpees after final round.


1 max effort set GHD or weighted situps