0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Lateral Band Walks

10 Banded Glute Bridges

10 Hollow Rocks

Barbell Front Rack Stretch

Lower Body Strength:

18-minute time block:

Front Squat

5 sets of 6 reps

Sets 1-2: 75%

Sets 3-4: 80%

Set 5: 85%

Workout:

AMREP 10:

10 Snatch @75/55

10 Toes to Bar

9 Snatch

9 Toes to Bar

8,7,6,5,4,3,2,1

*if you make it through 1, then start back at 10…through 1 on both movements would be 110 total reps

*Pace: Aggressive 130 Total Reps, Solid: 110 Total Reps, Limit: 90 Total Reps

Beginner: Lying Straight Leg Raises, 45/35

Scaled: Hanging Straight Leg Raises, 65/45