0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Hanging Knee Raises

4 Tempo Front Squats (31X)

Lower Body Strength:

16 minute time block:

8x2 Tempo Front Squat

*31X…solid 3-second lowering, dead stop, max speed back up

Workout:

AMRAP 12:

20 DB Hang Squat Snatch @50/35

50 Double Unders

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3.5 Rounds

*no more than 2 sets on the snatches, big sets on double unders

Beginner: 25/15, 50 Line Hops

Scaled: 35/20, 50 Single Unders