Barbell Warm-up

Every 2min x 16min (8 sets)
Sets 1-2 Hang Clean x 2 + Jerk x 2 60%
Sets 3-4 Hang Clean + Clean + Jerk 70%
Sets 5-6 Clean Lift Off* + Clean + Jerk *Pause 2sec at patella 80%
Sets 7-8 Clean + Jerk 85%+

Workout of the Day
4 sets for Max reps of Ground to Overhead
Against a 3min clock,
400m Run
ME Ground to Overhead
Rest 2min

Set 1- 185/125
Set 2- 155/105
Set 3- 135/95
Set 4- 95/65