The warm ups are now being posted on the front page of the site.  Click the “Bi-Weekly Warm Up” link to expand or collapse the warm up.  As the link indicates, the warm ups should change every other week.

Snatch 5×3/
Clean & Jerk 5×3/
Back Squat 3×3/
Go for a 3 rep Max in all exercise!

Press 4/60% 4/70% 4/80%
Push Press 8/70% 3×6/80-85%
Rack Split Jerk 1/ 1/ 1/

Rest 2-5min

15-10-5 reps for time of:
Weighted 20″ Step-up (each leg) (M=95lb / W=65lb)
Snatch Balance (M=95lb / W=65lb)

Back Squat  10/60%  8/70%  4×6/75-85%

4×8 Full Glut Ham