0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Workout

40:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Hang Power Cleans

5 Front Squats

5 Push Press

*empty barbell or light weight

Olympic Lifting:

12-minute time block:

5 sets of 3 Power Clean

*70% and build on snatch

Rx: work touch n’ go

Scaled and Beginner: single reps

Workout:

AMRAP 15:

15 AbMat Sit-ups

12 Russian KB Swings @70/53

9 Handstand Push-ups

*Pace: 7 Rounds, Solid: 6 Rounds , Limit: 5 Rounds

Beginner: 12/9/6 reps, 35/26, Barbell Push Press @45/35

Scaled: 53/35, Barbell Push Press @75/55