0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Snatch Grip RDLs

5 Hang Power Snatch

5 Overhead Squats

*empty barbell or light weight

Olympic Lifting:

12-minute to work to Heavy Complex:

Hang Power Snatch +

Power Snatch +

Overhead Squat

Workout:

3 Rounds For Time:

20 Toes to Bar

10 Deadlift (275/185)

400m Run

*Pace: Aggressive: 11:00, Solid: 13:30, Limit: 15:00

*T2B: good rhythm, strong pull down with straight arms, no more than 3-4 sets each round to complete them

*Deadlift: core braced, drop your hips with chest up as you connect reps, squeeze your butt at the top of each rep

*Run: should take no longer than 2:30, adjust distance accordingly