Barbell Warm-up

Olympic Lifting:

Every 90sec x 6 sets

Sets 1-3: 3 Hang Power Snatch + 2 Overhead Squats

Sets 4-6: 2 Hang Power Snatch + 2 Hang Snatch 

Conditioning:

Do not let the barbell roll off your back on the back squats. Press it up and in front of you. If it comes off your back- 5 burpee penalty.

Please do not drop the barbells from above your waist with 10’s or 15’s either side. Control the barbell back down to your waist and drop from there.

As Many Rounds and Reps as Possible in 3min of:

9 Sumo Deadlift High Pull 75/55

9 Front Squats

Rest 2min

As Many Rounds and Reps as Possible in 3min of:

9 Hang Power Snatch

9 Back Squat

Rest 2min

As Many Rounds and Reps as Possible in 2min of:

6 Sumo Deadlift High Pull

6 Front Squats

Rest 2min

As Many Rounds and Reps as Possible in 2min of:

6 Hang Power Snatch

6 Back Squat