Equipment needed for this warm-up:
- Foam Roller
- Barbell
3:00 - 6:00
Oscillatory Foam Roll Quads x 2-3 spots of 1-2 inches.
6:00 - 20:00
Empty Barbell Warm-up + Progressions
3 Deadlifts
3 Muscle Cleans
3 Front Squats
3 Push Press
*Put bar down and talk about progressions x repeat 3 rounds:
3 Power Clean
3 Jerk

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

3:00 of Max Reps Banded Pull-aparts
3:00 of Parasympathetic Breathing