Line drills:
Spiderman stretch
Leg swings L/R
Leg swings front/back
High knees
Butt kicks
400 m run
Bergeron barbell warm up 1x per partner
10 deadlifts
10 high pulls
10 muscle hang cleans
10 strict press
10 front squats

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Warm up barbells for bb movements

4 Rounds of 4:00 with 2:00 rest in between

Round 1
1 Deadlift
100 m run
(Ascending reps on the barbell)

Rest 2 minutes

Round 2
1 Hang clean
100 m run
(Ascending reps on the barbell)

Rest 2 minutes

Round 3
1 Shoulder to overhead
100 m run
(Ascending reps on the barbell)

Rest 2 minutes

Round 4
1 Ground to overhead
100 m run
(Ascending reps on the barbell)

Rest 2 minutes