Barbell Warm-up

Olympic Lifting:

Every 90sec x 6 sets

3 Position Snatch or Power Snatch

Conditioning:

Every Minute on the Minute x 16min

1- Single Dumbbell Hang Clean and Jerk x 10-12 reps

2- Single Dumbbell Lunges x 12-14 reps

3- Bike 12/10 Calories or Row 15/12

4- Rest