0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Snatch Grip Bent Over Rows

10 Barbell Push Press

10 Back Squats

*Empty barbell

Upper Body Strength:

18-minute time block:

Snatch Grip Bent Over Rows

Barbell Push Press

5 sets of 6 reps each

PP%

Sets 1-2: 75%

Sets 3-4: 80%

Set 5: 85%

Workout:

6 Rounds For Time:

5 Hang Power Cleans @155/105

10 Hand Release Push-ups

15 AbMat Sit-ups

*Pace: Aggressive 8:00, Solid: 8:30, Limit: 9:00

Beginner: 95/65, Knees or hands elevated push-ups

Scaled: 135/95, Knees or hands elevated push-ups