Barbell Warm-up

Olympic Lifting: Every 2min x 12min

Sets 1-3: High Hang Clean x 3

Sets 4-6: High Hang Clean + 2 Mid-Thigh Clean

Strength: Find a partner of equal front squat strength and start on different stations. Squats are from the rack and can be as heavy as you want as long as form stays solid.

Every 90sec x 4 sets

1- Front Squat x 5 reps

2- Horizontal Ring Row x 10 reps

3- Dumbbell Floor Press x 10-15 reps