0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

3 Burpees

5 Muscle Cleans

7 Good Mornings

Workout:

12-minute time block:

Each person works to max on Complex

Power Clean + Hang Power Clean + Front Squat

*you may each have your own barbell, one person lifting at a time

—1 minute for weight change—

Partner 8 Rounds For Time:

6 Cleans @80% of heaviest weight from above

10 Deadlift @same

14 Lateral Bar Burpees

*split reps as needed

*Pace: Aggressive: 18:00, Solid: 21:00, Limit: 24:00

*recommend singles back and forth on the cleans, 5/5 on deadlift, 4/4/3/3 on burpees

Beginner: sprawls

Scaled: same