Barbell Warm-up

Strength:

Back Squat Every 2:30 x 5 sets
Set 1 – 5 x 75-80% of 1-RM
Set 2 – 3 x 85-90%
Set 3 – 1 x 90-95%
Sets 4-5 – 6 x 80-85%

Conditioning:

6rds

10 Lateral Burpees Over the Barbell

10 Toes to Bar

*6,5,4,3,2,1 Power Cleans 185/125after each couplet

Or

6rds

10 Lateral Burpees Over the Barbell

10 Hanging Knee Raises or ½ Kipping Toes to Bar 

*6,5,4,3,2,1 Power Cleans 115/75 after each couplet