200 m run if it isn't raining or 90 sec circle run around gym
10 lunges
1 min Child's Pose
10 sit-ups with straight legs
10 jumping lunges
10 PVC slow strict press
10 butterfly sit-ups
Barbell warm-up
5 Goodmornings
5 Backsquats
5 Elbow Rotations
5 Strict Press
5 RDL
5 Front Squat
5 Thrusters

Clean Warm-up
5 High Hang High Pulls
5 High Pulls from the Knee
5 Hang Muscle Clean
5 High Pulls from mid-shin
5 Muscle Clean
5 Power Clean
5 Squat Clean
5 Squat Clean Thrusters (Clusters)

Add weight
3 Power Cleans
3 Squat Cleans
3 Push Press
3 Squat Clean Thrusters