Barbell Warm-up

Olympic Lifting:

Every minute on the Minute x 12min

Sets 1-3 Clean Pull + Mid-Thigh Clean + Clean

Sets 4-6 Clean x 1.1

Conditioning:

Every minute on the Minute x 15min

1- Power Clean x 5 reps at no more than 75% of your 1RM

2- Air Squat x 20-25 reps

3- Double-unders x 30-40 reps

Finish:

3 sets

15 Glute Bridge (feel free to make these weighted)

10 Plank Punch on Elbows

30sec Hollow Hold