BANDED WARM-UP | 4:00
2 sets:
10 alternating Spiderman stretches
20 banded side steps, right
20 banded side steps, left
10 tricep pumps (banded) / arm

DYNAMIC WARM-UP | 9:00
1 set:
30 jumping jacks
10 burpees
20 good mornings with empty bar
10 shoulder front rack pumps empty bar / arm
30 cal ergo

SPECIFIC WARM-UP
Equipment: barbell, plates

POWER CLEAN | 4:00
PROGRESSION
6 clean deadlifts
6 hang power cleans
6 power cleans

LOADING | 5:00
- Build up to workout weight, use same load thru the workout

WORKOUT:
Every 30sec for 10min:
1 Power Clean