Barbell Warm-up

Olympic Lifting:

Every 45 seconds x 12 sets x 1 Power Clean @80-85% 

Conditioning:

These should be fast sprints, focusing on explosiveness and power. The power cleans should be touch and go and no heavier than 70%. Keep the same weight for all sets. If you feel confident in box jumps and can keep them quick, then try a higher box than normal. As always, step-down only, no rebounding.

5 sets

5 Power Cleans

10 Push-ups

5 Box Jumps

Rest 60sec