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