Barbell Warm-up

Olympic Lifting:

Every 2min x 12min

3-Position Snatch or Power Snatch

Conditioning:

10 Front Squats + 1 Jerk
9 Front Squats + 2 Jerks
8 Front Squats + 3 Jerks
7 Front Squats + 4 Jerks
6 Front Squats + 5 Jerks
5 Front Squats + 6 Jerks
4 Front Squats + 7 Jerks
3  Front Squats + 8 Jerks
2 Front Squats + 9 Jerks
1 Front Squats + 10 Jerks

Finish:

Take 3-5mn to focus on shoulder stretching or mobility