0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

5 Infant Squats

10 Hollow Rocks

10 KB Upright Rows

Lower Body Strength

12-minute time block:

6 sets of 2 Pause Back Squat at 75-85%

*solid 3-sec pause at the bottom

Workout:

AMRAP 14:

12 Squat Cleans @155/105

14 Pull-ups

*Pace Goal: 3-5 Rounds

*Squat Cleans: steady singles or work touch n’ go reps of 7/5, 6/6, 4/4/4 or 3/3/3/3

*Pull-ups: continue to work big sets