0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Single KB RDLs

10 Single KB Bent Over Rows

20 Flutter Kicks

Lower Body Strength:

15-minute time block:

5 sets of complex

8 Barbell RDLs + 6 Barbell Bent Over Rows

*keep barbell in hands for all reps

*good time under tension for the low back, glutes, hamstrings and lats

Workout:

AMRAP 10:

5 Hang Power Snatch @95/65

10 MB Slams @50/35

20 Double Unders

*Pace Goal: 7-9 Rounds

*Hang Power Snatch: stay unbroken, focus on good hip pop and drop under the weight

*Slams: good overhead extension, power and contract core

*Dubs: relax and try to stay unbroken throughout