0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-42:00 Workout

42:00-47:00 Transition to Accessory

47:00-55:00 Accessory

55:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10 Alt. DB Snatch

10 Single DB Lunges

10 DB Russian Twists

Workout:

Partner 20 Rounds For Time:

6 Toes to Bar

3 Snatch @115/75

6 Back Rack Lunges @115/75

*alternate full rounds with partner

*Pace: Aggressive: 18:00, Solid: 20:00, Limit: 7 Total 22:00

Beginner: Lying Straight Leg Raises, 75/55

Scaled: Hanging Straight Leg Raises, 95/65

Accessory Strength:

8-minute time block:

Complex: 10 RDLs + 10 Bent Over Rows