0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-45:00 Transition to Workout

45:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Barbell Push Press

10 Scap Pull-ups

Upper Body Strength:

15-minute time block:

5x6 Barbell Push Press

5x6 Strict Pull-ups

Workout:

*Rogue Invitational Final Workout

“The Clean-up”

For Time:

3 Rounds

25 Double Unders

5 Power Cleans @225/155

2 Rounds

25 Double Unders

5 Squat Cleans @225/155

1 Round

25 Double Unders

5 Clean & Jerks @225/155

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

*unbroken on the dubs, quick singles on the barbell…should be a heavyish weight around 75-80% of your clean and jerk max if you cannot do the prescribed weight

Beginner: 40 Line Hops, 135/95

Scaled: 40 Single Unders, 185/125