Barbell Warmup
Olympic Lifting:
Every 2min x 16min (8 sets):
Clean Lift Off + Slow Pull Clean + Jerk
Sets 1-4: 2 reps
Sets 5-8: 1 rep
Clean Lift Off- Pull to the kneecap and pause for 2 seconds, return barbell to ground, then perform the slow pull clean.
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 1st, 2nd and 3rd pulls.
Conditioning:
10rds for total time
5 Strict Handstand Push-ups
5 Deadlifts at 70% of 1RM
25 Double-unders
Rest 30sec
Time Cap 15min
Or
10rds for total time
5 L-seated Dumbbell Press (heavy as possible)
5 Deadlifts at 70% of 1RM
75 Single-unders
Rest 30sec
Time Cap 15min