Barbell Warm-up

Olympic Lifting:

Every 2min for 12min (6 sets)

3 Position Clean

High Hang, Mid Hang(above knee), Floor.

Workout of the Day:

Every 5 minutes for 4 sets

5 Dumbbell Clean and Jerk L

5 Dumbbell Clean and Jerk R

10 Alternating Dumbbell Snatch

10 Pull-ups

200m Run

Rx 32/20

Rx+ 50/35 and Chest to Bar Pull-ups