Barbell Warm-up

Olympic Lifting:

Every Minute on the Minute x 4min

High Hang Power Clean + Mid Hang Power Clean + Jerk @60-70%

Rest 1min

Every Minute on the Minute x 4min

Clean Lift Off + Power Clean + Jerk @65-75%

Rest 1min

Every Minute on the Minute x 4min

Power Clean + Jerk @75%

Conditioning:

This is meant to be a fast, sprinty style workout. Weight should be light enough to go unbroken on the snatches and hang power cleans.

10 Lateral Burpees Over the Barbell

15 Hang Power Snatches 95/65

20 Lateral Burpees Over the Barbell

15 Hang Power Cleans

10 Lateral Burpees Over the Barbell

Finish:

Corrective Shoulder Exercises

Every Minute on the Minute x 6min (3 sets)
Station 1: 15 Reverse Snow Angels (Slow & Controlled)
Station 2: 15 Banded Face Pulls