Barbell Warm-up

Olympic Lifting:

Every 2min x 8min (4 sets)

3-Postion Power Clean + 1 Jerk @60-70%

(High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk)

You can drop after the mid-hang and quickly reset at the ground for the power clean.

Every 2min x 8min (4 sets)

Clean Lift Off + Power Clean + Jerk @70-80%

Strength Finisher:

Every Minute on the Minute x 6min
1- Tempo Push-Ups x 8-10 reps @1111
2- Banded Triceps Push-downs x 20-25 reps

Every Minute on the Minute x 6min

1- Horizontal Ring Row x 8-10 reps @1111

2- Banded Lat Pull-downs x 15-20 reps