0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-47:00 Transition to Workout

47:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 Banded Tricep Pressdowns

10 Banded Curls

10 Lying Straight Leg Raises

Full Body Strength:

20-minute time block:

5x5 Close Grip Bench Press

4x12 Ring Rows

3x20 Hollow Rocks

Workout:

For Time:

30 Cleans @185/125

*200m Run every time you break

*Pace: Go for broke on the heavy clean sets, steady on the run.

*clean can be any style…power clean, squat clean, hang power clean, hang squat clean…must be unbroken reps, minimal pause when in the hang, touch n’ go from the ground…you stop, you run

*2-3 sets should be EXTREMELY challenging…scale up if needed to hit the stimulus…weight should be around 70-75% of your max

Beginner: 3 Rounds: 10 cleans 95/65 (75-80% of their max if they know it…yes this is higher because usually beginners can’t reach a true 1rm because of technical ability), 200m run

Intermediate: weight should be heavy, 70-75% of your max