0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lateral Band Walks

5 Front Squat

5 Back Squats

Lower Body Strength:

16-minute time block:

5 sets of Squat Complex

5 Front Squat + 5 Back Squat @70% of Front Squat max and build

*complete the 5 front squats, rack the weight, immediately pick it back up on your back to complete 5 back squats

Workout:

4 Rounds

AMRAP 2:

3 Touch N’ Go Cleans @155/105

20 Double Unders

—1 minute rest-

*pick up where you left off each round

*Pace: Aggressive 15 Rounds, Solid: 12 Rounds, Limit: 10 rounds

*must keep barbell in your hands for all 3

Beginner: 95/65, Line Hops

Scaled: 135/95, Single Unders