0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-45:00 Workout

45:00-50:00 Transition to Bike Challenge

50:00-55:00 Challenge

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 RDLs

5 Hang Clean High Pulls

5 Muscle Cleans

*empty barbell or very light weight

—then—

5 Hang Power Cleans at 50%

3 Hang Power Cleans at 60%

1 Hang Power Clean at 70%

Workout:

8-minute time block:

Work to Max Hang Power Clean

—2 minutes transition/weight change—

20 Rounds For Time:

2 Unbroken Power Cleans @75% of heaviest weight from first section

4 Lateral Bar Burpees

*Pace: Aggressive: 19:00, Solid: 20:00, Limit: 22:00

*the goal is EMOM pace, find what allows you to remain close to this

Beginner: does not have to be unbroken, 2 burpees

Scaled: as is

Rx/Rx+: as is

*NOTE: depending on how much “working time” you want in class we could add programmed or optional accessory work for days like these