Barbell Warm-up

Olympic Lifting:

Every 2min x 16min Build to a 1RM Power Clean + Jerk

Suggested loading:

2-3×70, 2×75, 1×80, 1×85, 1×90, 1×95, 1×101+,1×101+%

Full Body Strength:

Grab a partner of similar strength and share a barbell and dumbbells

Every 90sec x 3 sets of:

1- 10 Ring Rows + Banded Lat Pull Downs in remaining 60sec

2- 10 Sumo Deadlifts Touch n Go Reps @40-45% of Deadlift + Glute Bridges in remaining 60sec

3- 12 Standing Seesaw Dumbbell Press + Banded Triceps Press Downs in remaining 60sec