Barbell Warm-up

Olympic Lifting:

Every 45 seconds x 12 sets, Power Clean x 1 @ 80-85%

Workout of the Day:

Every Minute on the Minute x 20

1) Ground to Overhead @65% x 30 seconds

2) Muscle-ups x 30 seconds

3) Alternating Pistols x 30 seconds

4) Row or Bike for calories x 60 seconds

5) Rest

Or

Every Minute on the Minute x 20

1) Ground to Overhead @65% x 30 seconds

2) Strict Chin-ups x 30 seconds

3) Alternating Reverse Goblet Lunges x 30 seconds

4) Row or Bike for calories x 60 seconds

5) Rest