Barbell Warm-up

Olympic Lifting:

Day 1 of a new cycle of Power Clean and Jerk. The first few weeks should be focused on dialing in technique when the weight is light. The jerk can be a power or split jerk and can change as it gets heavier. The percentages are based on your Power Clean and Jerk. If you don’t know your 1RM, go based off rate of perceived exertion (RPE). Talk with your coach about how this should feel each week in accordance with the percentages and progressions.

Every Minute on the Minute x 3min 3 High Hang Power Clean x 1 Jerk @50%

Rest 1min

Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60%

Rest 1min

Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @60-70%

Conditioning:

Against a 3min Clock,

200m Run

15 Lateral Burpees Over the Barbell

Max Reps Power Cleans 115/75

Rest 1min and repeat for a total of 4rds