0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-30:00 Workout

30:00-38:00 Transition to Conditioning

38:00-55:00 Conditioning

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Side to Side Knee Raises

10 Single DB Curls (5 each arm)

Upper Body Strength:

Every 2 minutes for 10 minutes:

8 Strict Pull-ups

Workout:

AMRAP 4:

3 Hang Squat Cleans @155/105

3 Deficit HSPU

—2 minutes rest/weight change—

AMRAP 4:

6 Hang Squat Cleans @135/95

6 HSPU

—2 minutes rest/weight change—

AMRAP 4:

9 Hang Squat Cleans @115/75

9 Shoulder to Overhead

*Pace: Aggressive: 6/5/4 Rounds, Solid: 5.5/4.5/3.5 Rounds, Limit: 5/4/3 Rounds

Beginner: 95/65, Push-ups, 75/55, Knees or hands elevated push-ups, 45/35

Scaled: 115/75, S2OH, 95/65, S2OH, 75/55