0:00-15:00 General Warm-up

15:00-25:00 Transition to Workout

25:00-50:00 Workout

50:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Snatch Grip Rows

5 Hang Power Snatch

100m Jog

20 Scissor Kicks

Workout:

8 Rounds For Time:

2 Rope Climbs

4 Power Snatch @155/105

200m Run

*Pace Goal: 22:00-25:00

*Rope Climbs: focus on getting your feet up high for a good clamp

*Power Snatch: this should be a slightly above moderate to heavyish weight