0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-51:00 Workout

51:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 RDLs

5 Hang Snatch High Pulls

5 Hang Power Snatch

*empty barbell or very light weight

Workout:

8-minute time block:

Work to Max Hang Power Snatch

—2 minutes transition/weight change—

20 Rounds For Time:

2 Unbroken Power Snatch @75% of heaviest weight from first section

4 Pull-ups

*Pace: Aggressive: 18:00, Solid: 19:00, Limit: 21:00

Beginner: does not have to be unbroken, 4 Ring Rows

Scaled: Jumping/Banded Pull-ups