Barbell Warm-up

Olympic Lifting:

Percentages based on Power Clean and Jerk.

Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @60-65%

Rest 1min

Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @65-70%

Rest 1min

Every Minute on the Minute x 3min 2in Below Knee Power Clean *+ Jerk @70-75%

*Deadlift the bar up to waist, then lower past the high-hang and mid-hang until the bar gets to 2in below knee and begin the power clean from there.

Conditioning:

You will have two scores 1) Rounds/reps 2) Load

If you are “Rx’ing” please use the tape standards for wall walks.

From 0:00-5:00,

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

3 Wall Walks

30 Double-unders

From 5:00-10:00,

5min to Establish a Heavy Squat Clean