0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

20 Line Hops

20 Shoulder Taps

10 Lateral Lunges (5 each way)

Upper Body Strength:

16-minute time block:

Snatch Grip Bent Over Rows

Barbell Push Press

4 sets of 10 reps each

PP%

Sets 1-2: 65-70%

Sets 3-4: 70-75%

Workout:

AMRAP 9:

30 Box Jumps @24/20”

30 Double KB Front Squats @53/35

30 Burpee to Box Step-over

*Pace: 2 Rounds, Solid: 1.5 Rounds, Limit: 1 Round

Beginner: 16/12”, Single KB 26/18, 20 reps of each movement

Scaled: 20/16”, 35/26