Barbell Warm-up

Barbell Cycling:

Take 10min to build to 85% of your Power Clean and Jerk

Then,

Every 20sec x 15 sets

1 Power Clean and Jerk @55-60%

Conditioning:

21 Hang Squat Cleans 135/95

21 Pull-ups

15 Thrusters

15 Chest to Bar Pull-ups

9 Clusters

9 Bar Muscle-ups

Or

21 Hang Squat Cleans 96/65

21 Pull-ups

15 Thrusters

15 Jumping Chest to Bar Pull-ups

9 Clusters

9 Jumping Bar Muscle-ups