Barbell Warm-up

Olympic Lifting:

Every 2min x 20min (10 sets)

Mid-Thigh Clean + Front Squat + Jerk

Set 1 = 2 reps @ 50%
Set 2 = 2 reps @ 55%
Set 3 = 2 reps @ 60%
Set 4 = 2 reps @ 65%

Set 5 = 2 reps @ 70%

Set 6 = 2 reps @ 75%

Set 7 = 1 rep @ 80%

Sets 8,9,10 = 1 rep @ 85%

Conditioning:

As Many Rounds and Reps as Possible in 5min of:

21 Power Cleans

15 Front Squats

9 Push Jerks

6 Power Snatch

Then as many Thrusters as possible in remaining time.

Rx 95/65

Rx+ 135/95