Cardio

The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2 x 0:30 Assault bike @ little harder pace / 0:30 rest
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
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Warm-up for the clean and jerk
1) Technique warm-up
* Use your regular warm-up you are used to (no need to change anything now on the game day).
** Emphasise good form in your warm-up, only build up when your movement is ready (no need to rush here either)
*** Make sure to practise both power/squat cleans and push/split jerks depending on what you think you’ll use in the workout
**** Focus on connecting the jerk from the clean (vs having to pause between the lifts)
2) Build up to 3rd or 4th barbell weight (based on what feels good to you)
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Run through (optional)
3 Clean and jerks @ weight 1
– 0:30 rest –
2-3 Clean and jerks @ weight 2
– 0:30 rest –
1-2 Clean and jerks @ weight 3
– 0:30 rest –
0-2 Clean and jerks @ weight 4
– 0:30 rest –
Rest no longer than 3 to 5 minutes before you start the workout.