Barbell Warm-up

Olympic Lifting:

Every 2min x 12min

Sets 1-3 2 Clean Lift Offs* + 1 Clean

Sets 4-6 Clean x 1.1 (rest 10sec between singles)

*Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform a clean

Finish:

2 sets of Clean Pulls x 2 at 10+lbs more than your last clean

Strength:

Find a partner of similar squat strength and start on different stations.

Every Minute on the Minute x 12min

1- Front Squat x 4-5 reps

2- Horizontal Ring Rows x 6-8 reps

3- Standing Dumbbell French Press x 8-12 reps