Barbell Warm-up

Olympic Lifting:

Every 2min x 16min

Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @60-70%

Sets 4-8: Clean Lift Off + Power Clean + Jerk @70-85%

*In sets 1-3 you can drop and reset before the power clean.

Conditioning:

Adjust the distance or reps to allow for at least 30sec on the barbell.

Weight should not exceed 55% of 1RM power clean.  So, if your Max power clean is less than 250/175, lower the weight. 

Against a 2min Clock for Max Power Clean Reps

200m Sprint

12 Air Squats

Max Power Cleans 135/95

Rest 90sec and repeat for a total of 4 sets