Barbell Warm-up

Olympic Lifting:

Every 2min x 12min

Sets 1-2 High Hang Clean + Mid-Thigh Clean (unbroken)

Sets 3-4 Clean x 1.1 (rest 10sec between singles)

Sets 5-6 Clean x 1

Finish:

2 sets

Clean Pull x 2 at 10+lbs more than your last clean

Strength:

Every Minute on the Minute x 12min

1- Dumbbell Lunges* x 10-12 reps

2- Strict Supinated Grip Chest to Bar Pull-ups*or Rack Rows x 6-8 reps

3- Push-ups* x 8-10 reps

*Hold any way you want. Challenge yourself with weight and variations.

*Wider grip, open up the chest and make contact with the bar. If you do not make contact, you are missing the stimulus.

*Choose between Tempo Push-ups @1111 or Ring Push-ups