Barbell Warm-up

Olympic Lifting:

Every 2min x 12min

Sets 1-3: Hang Power Snatch + Power Snatch + Overhead Squat

Sets 4-6: Power Snatch + Snatch + Overhead Squat

Focus on form rather than load. Hit your positions and don’t force it if you lack the mobility. Stay at a weight that allows you to move safely and efficiently.

Conditioning:

Courtesy of CAP Programming 8/19/24

As Many Rounds and Reps as Possible in 7min of:
5 Wall Balls 20/14 and 10ft/9ft
15 Double-unders
– After each completed round, add 5 wall-balls and 15 double-unders.