Barbell Warm-up

Olympic Lifting:

Every 2min x 16min (8 sets)
Slow Pull 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%

Set 7 = 1 rep @ 85%

Set 8 = 1 reps @85-90%

Conditioning:

400m Run
15 Power Cleans
15 Shoulder to Overhead
300m Run
12 Power Cleans
12 Shoulder to Overhead
200m Run
9 Power Cleans
9 Shoulder to Overhead

Rx 115/75

Rx+ 135/95