0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

20 Shoulder Taps

10 Single DB Curl to Press (5 each arm)

20 Lateral Hops over DB

Upper Body Strength:

18 minute time block:

4x8 Barbell Strict Press

4x12 Single KB Upright Rows

3x8 Double DB Lateral Raises

3x12 Barbell Bent Over Rows

Workout:

AMRAP 9:

10 Hang Power Cleans @115/75

10 Front Squats

40 Double Unders

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

*how long can you stay unbroken on HPC into Front Squats? If you are going to break before the front squats make sure you stop at least at rep 9 so you don’t do an extra clean before front squats

Beginner: 75/55, 80 Line Hops

Scaled: 95/65, 80 Single Unders