0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-50:00 Workout

50:00-60:00 Cool-down

WARM-UP:

2 Rounds

10 Muscle Cleans

10 Front Squats

10 Push Press

*Empty barbell or light weight

Workout:

Partner 8 Rounds For Time:

20 Burpee Box Jumps @24/20”

10 Squat Clean & Jerks @bodyweight

*split reps as needed

*Pace: Aggressive: 24:00, Solid: 27:00, Limit: 30:00

*recommend 5s on the BBJ, singles on the squat clean and jerks…this weight should be very challenging to get the reps done in 90 seconds

Beginner: 14 BBJ, 16/12”, 70-80% of squat clean & Jerk max

Scaled: 20/16”, 70-80% of squat clean & Jerk max