0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 KB RDLs

10 Banded Straight Arm Pulldowns

Full Body Strength:

12-minute time block:

5x5 Good Mornings

5x10 DB Pullovers

Workout:

14-minute time block:

Work to heavy Complex: Power Clean + Hang Power Clean

*1 Rope Climb before each attempt

*barbell must start unloaded

Beginner: 10 MB Slams in place of rope climb

Scaled: Half, 3/4 rope climb or 2 rope pulls