0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

10 KB RDLs

10 Banded Straight Arm Pulldowns

Full Body Strength:

15-minute time block:

5x3 Good Mornings

5x8 DB Pullovers

Workout:

AMRAP 12:

12 Box Jump Overs @24/20”

6 Power Cleans @185/125

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Beginner: 16/12”, 135/95

Scaled: 20/16”, 165/115