Barbell Warm-up

Olympic Lifting:

Every 2min x 16min

Sets 1-3: Hang Power Clean + Jerk + Power Clean + Jerk @65-75%

Sets 4-8: Power Clean + Jerk x 1.1 @75+%

*Rest 10sec between singles

Conditioning:

The bike should take no longer than 4min with a goal of 3min or less.

Stop biking at 4min and start on the rounds.

As Many Rounds and Reps 8min of:

45/36 Calorie Assault Bike Buy-in

Then,

6 Box Jumps 24/20 *Step down only

6 Power Cleans @60% of 1RM