Barbell Warm-up
Olympic Lifting:
Every 2min x 16min (8 sets) Clean + Jerk
Set 1 = 2 reps @ 55%
Set 2 = 2 reps @ 60%
Set 3 = 2 reps @ 65%
Set 4 = 2 reps @ 70%
Set 5 = 1 reps @ 75%
Set 6 = 1 reps @ 80-85%
Set 7 = 1 rep @ 85-90%
Set 8 = 1 reps @90-95%
Conditioning:
15-12-9
Deadlift
Toes to bar
*Start each round with a 300m Run
Rx 185/135
Or
15-12-9 Deadlift
9-7-5 Bar Muscle-ups
*Start each round with a 300m Run
Rx 225/155