Barbell Warm-up

Olympic Lifting:

Every 90sec x 3 sets

3-Position Power Clean + 1 Jerk @60-70%

(High Hang Power Clean + Mid Hang Power Clean + Power Clean + 1 Jerk)

You can drop after the mid-hang and quickly reset at the ground for the power clean.

Every 2min x 8min (4 sets)

Clean Lift Off + Power Clean + Jerk @70-80%

Conditioning:

Time Cap 14min.

Rx or not, you must decrease weight each set.

5 Shoulder to Overhead

10 Front Squats (185/125)
15 Box Jumps 24/20 Step-down only
Rest 60sec

10 Shoulder to Overhead
15 Front Squats (135/95)
20 Box Jumps 24/20 Step-down only
Rest 60sec

15 Shoulder to Overhead
20 Front Squats (95/65)
25 Box Jumps 24/20 Step-down only