Barbell Warm-up

Olympic Lifting:

Every 2min x 16min (8 sets):

Slow Pull Clean + Jerk

Sets 1-4: 2 reps
Sets 5-8: 1 rep

The first pull (ground to just above knee) will be at half speed. Once you get to low thigh/just above the knee, then explode through the second pull. Really focus on hitting triple extension through the three pulls.

Conditioning:

Cindy + Power Clean & Jerk

As Many Rounds and Reps as Possible in 12min of:

1 Round of Cindy + 2 Power Clean & Jerk (135/95)

1 Round of Cindy + 4 Power Clean & Jerk

Continue by increasing the power clean and jerk by 2 reps each round. *Cindy= 5 Pull-ups, 10 Push-ups, 15 Air Squats. Be true to your standards. Make sure you are hitting full range of motion on all reps.