Barbell Warmup

Strength
4x3 3 Position Snatch DL
*3 Sec Pause at each position. Keep the weight in the middle of the foot throughout. Ensure that you are engaging the hamstrings, glutes, core, and lats. Important to note also that the bar should not touch the body at any time during the movement. We want to keep it in close proximity but not rest it against, which is defeating the stimulus.

Snatch
2 Power Snatch on every :30 for 6 Minutes

Clean
2 Power Clean on every :30 for 6 Minutes

*Building on the singles of the same format we are looking to develop speed and consistency while cycling. Keep these weights no higher that 60-65% of your 1RM.

Jerk
3x (5+3+1)
(Push Press + Push Jerk + Split Jerk)

*This combination creates a demand that allows us to quickly adapt. The need to be fast under the bar in the split jerk will be evident after the first 8 reps that proceed. Start at a moderate weight here and work to a heavy with good form.