Chris's Sunday Olympic Lift Workout

Warm up: Almost 40yrs old....Kind of like a 69 Impala in the winter...I take a while to warm up....
Arc Trainer x 3min easy
Rower x 1min moderate intensity (20 cals)
Push ups x 10
Lat Hang Stretch x 30 sec
Body Weight Squats x 10
Muscle Clean & Press @ 45 x 3
BTN Press @ 45 x 3
Muscle Snatch @ 45 x 3
OH Squat @ 45 x 3
Shoulder Dislocates x 5 pass thru's
Muscle Clean & Press @ 65 x 2
BTN Press@ 65 x 2
Muscle Snatch @ 65 x 2
OH Squat @ 65 x 2
Shoulder Disclocates x 5 pass thru's
Lat Hang Stretch x 30 sec
Muscle Clean & Press @ 95 x 2
BTN Press @ 95 x 2
Muscle Snatch @ 95 x 2
OH Squat @ 95 x 2

Warm Up Complex** X 6 sets: Still Warming up....see ya in the Hospital...
135/3 155/3 185/2 195/2 225/1 235/1:
Power Clean & Press**
Thruster**
Back Squat to press**

Then right into....
Dips x 3*
Pull ups x 3*
Glute/Ham Raises x 4*
Sit ups on GHD x 4*
*Only on first 4 sets immediately following each of the above Complexes

Power Clean & Press: All weights are in lbs., of which I left a couple in the bank...
245 x 1
255 x 1
265 x 1
245 x 3
225 x 5

Power Snatch: All weights are in lbs. Have not done Snatch in over a year due to shoulder injury...
135 x 3
155 x 3
165 x 3