0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-31:00 Strength

31:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Scap Pull-ups

10 Lying Straight Leg Raises

Upper Body Strength:

EMOM 5:

4 Strict Pull-ups

—1 minute rest—

EMOM 5:

10 Single DB Reverse Flys (5 each arm)

Workout:

AMRAP 15:

10 Alt. DB Snatch @50/35

10 MB Slams @35/20

10 Toes to Bar

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*fatigue on your grip and core, then working T2B…unbroken on snatch, steady pace on the slams, no more than two sets on T2B

Beginner: 20/15, 15/10

Scaled: 35/20, 25/15