Barbell Warm-up

Olympic Lifting:

Every 2min x 12min (6 sets):
Mid-Thigh Clean + Jerk
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Sets 4-6 = 1 rep @ 85%

Conditioning: You had a long one on Monday. Today should be fast and furious. The weight should be light enough that you can go unbroken on the squats.

60 Double-unders

30 Front Squats 95/65

30 Lateral Burpees Over the Barbell

30 Back Squats

60 Double-unders

Finish:

3 sets

Barbell Biceps Curls x 10-15 reps

Banded Triceps Press Downs x 20-25 reps