0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

10 Front Squats

10 Push Press

3-5 Pull-ups

100m Jog

Workout:

Partner 16 Rounds for Time:

4 Power Cleans @185/125

6 Pull-ups

8 Wall Balls @20/14

100m Run

*alternate full rounds with partner

*Pace Goal: 25:00-30:00

*push HARD during your rounds, pick appropriate options so it is close to 1:1 work to rest ratio with your partner

*Power Cleans: should be a heavyish weight for you, unbroken should be extremely difficult, most likely steady singles

*Pull-ups: low end of the rep range we are working right now, look to stay unbroken, going to build on these

*Wall balls: good depth, unbroken

*Run: should be 45sec or less, adjust accordingly