Barbell Warm-up

Olympic Lifting:

Every 2min x 12min

Sets 1-3: Mid-Thigh Clean x 2

Sets 4-6: Mid-Thigh Clean + Clean from 2” Below the Knee

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 the tempo is held on every rep. 

Every 90sec x 4 sets

1- Tempo Front Squat x 4 reps @22X1

2- Strict Chin-ups x 6-8 reps

3- Kalf Kneeling Single Arm Arnold Press x 8-10 reps each arm