Barbell Warm-up

Strength:

Back Squat

5 reps @ 75-80%
3 reps @ 85-90%
1 rep @ 90-95%
8 reps @ 70-80%
Rest 2 minutes between sets.

Conditioning:

As Many Rounds and Reps as Possible in 5min of:

400m Run Buy-in, then Max Rounds of:

30 Double-unders + 5 Hang Squat Cleans 155/105

Rest 3min

As Many Rounds and Reps as Possible in 5min of:

400m Run Buy-in, then Max Rounds of:

30 Double-unders + 10 Hang Squat Cleans 135/95

Rest 3min

As Many Rounds and Reps as Possible in 5min of:

400m Run Buy-in, then Max Rounds of:

30 Double-unders + 15 Hang Squat Cleans 115/75