Barbell Warm-up

Olympic Lifting/Barbell Cycling:

Every 20sec x 15 sets

1 Power Clean @55-60%

Conditioning:

Hang squat cleans should be unbroken. Make sure you fully stand up and extend your hips before recycling the barbell. All box jumps are step down only with full control and extension at the top of the box. Time Cap 25min

15rds

5 Hang Squat Cleans 155/105

3 Box Jump 30/24

1 Bar Muscle-up

Or

15rds

5 Hang Squat Cleans 115/75

3 Box Jump 24/20

1 Chest to Bar Pull-up