Barbell Specific Warm up for squat clean
5 minutes of run, bike, row then grab a bar
3 rounds
Minute 1- 10 clean high pulls
Minute 2- 5 Power Position Squat cleans
Minute 3- 5 SLOW lift-offs from the ground or shin, pause at the knee, then finish squat clean

Squat Clean 1-1-1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.


Wod
3 rounds for time of:
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Push Jerks, 115/80 lbs
30 Double Unders