Barbell Warm-up

Olympic Lifting:

Every 2min x 12min

Sets 1-3 High Hang Clean x 3

Sets 4-6 High Hang Clean + 2 Mid Hang Clean

Conditioning:

50 Wall Balls

40 Alternating Dumbbell Snatch

300m Run

20 Front Rack Dumbbell Lunges

10 Bar Muscle-ups or 10 Ring Dips