Barbell Warm-up

Olympic Lifting:

Every 2min x 16min (8 sets):
High Hang Clean + Mid-Thigh Clean + Jerk
Unbroken complex. Start around 60-65% of 1RM Clean & Jerk and build, but do not go to failure. Focus on positioning and solid technique especially with the recovery footwork in the jerk.

Conditioning:

15 Hang Power Cleans

15 Lateral Burpees Over the Barbell

200m Run

15 Front Squats

15 Push Press

15 Front Squats

200m Run

15 Lateral Burpees Over the Barbells

15 Hang Power Cleans

Rx 115/75