0:00-18:00 Warm-up

18:00-23:00 Transition to Workout

23:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Alt. DB Snatch

10 DB Goblet Squats

20 Line Hops

Workout:

Partner 40 Rounds For Time:

4 Single DB Devil’s Press @50/35

6 Single DB Hang Squat Cleans

*alternate full rounds with partner

Beginner: 25/15

Scaled: 35/20

*Pace: Aggressive: 25:00, Solid: 28:00, Limit: 32:00

*this is an interval based metcon, push hard when you are going then rest when your partner goes, goal is to complete each round in 40-60 seconds.