0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-44:00 Endurance

44:00-60:00 Cool-down

General Warm-up

3 rounds

Wall Quad Stretch

Wall Scap Slides

Thread the needle

Endurance Prep

2-3 Rounds

6 Single KB Hang Cleans

6 Wall Balls

6 Plate Ground to Overhead

Endurance:

Partner Alt. Every 2 minutes for 24 minutes (3 sets each)

Max Single KB Hang Cleans @53/35

Max Wall Balls @20/14

Max Plate Ground to Overhead

Rest

PACE GOAL: 50+ reps of each movement each round

STRATEGY:

• Recommend 5s or 10s on the cleans, 10/8/7 or 15/10 on the wall balls and plate G2OH

INDIVIDUAL OPTION:

24-minute time block

100 Single KB Hang Cleans

100 Wall Balls

100 Plate G2OH

*break up however you want

BEGINNER: 26/18 (use DB if needed), 10/8, KB Sumo Deadlift High Pulls

SCALED: 35/26, 14/10, 95/65

Rx+: 70/53, 30/20, 135/95

GO BEYOND Accessory Work

800m For Time