0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-38:00 Olympic Lifting

38:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Front Squats

Olympic Lifting

18-minute time block:

Work to heavy complex

Power Clean +

Hang Power Clean +

Power Clean +

Hang Power Clean

Workout:

3 Rounds for Reps:

1 minute max distance Handstand Walk

30 seconds Rest

1 minute max Box Jumps @24/20”

30 seconds Rest

*Pace Goal: 60-100’ HSW, 50-70 Box Jumps

*wall walks recommended as scale option for HSW