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

5 Snatch Grip Bent Over Rows

5 Push Press

10 Lying Straight Leg Raises

*empty barbell or light weight

Upper Body Strength:

16-minute time block:

Work to Snatch Grip 6-rep max

Work to Push Press 6-rep max

*recommended spending about 8 minutes on each movement

Workout:

3 Rounds For Time:

15 Deadlift @185/125

15 Double DB Shoulder to Overhead @50/35

200m Run

*Pace: Aggressive: 7:30, Solid: 8:15, Limit: 9:00

*purposely used different weights than normal for the DB scaling to try and help since it is double DB

Beginner: 135/95, 25/10

Scaled: 155/105, 30/15