Barbell Warm-up

Olympic Lifting:

Every 2min x 12min  

Sets 1-3: Clean Lift Off + Clean

Sets 4-6: Clean x 1.1 (rest 10sec between singles)

*Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean

Finish: 2 sets of Clean Pull x 2 at 10+lbs more than your last clean

Conditioning: Time Cap 18min

1min Wall Sit Buy-in, then

600m Run

50 Air Squats

400m Run

30 Power Cleans

200m Run

10 Squat Cleans

Option 1 155/105 and 135/95

Option 2 115/75