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:

10 Barbell Upright Rows

10 Barbell Push Press

5 Scap Pull-ups

Workout:

Partner 10 Rounds For Time:

100m Run

10 Clean & Jerks @Body Weight

100m Run

20 Pull-ups

*alternate the runs with your partner, split reps on C&J and Pull-ups as needed

*Pace: Aggressive: 27:00, Solid: 30:00, Limit: 35:00

Beginner: Split runs also, 115/75, Ring Rows

Scaled: 155/105, Jumping/Banded Pull-ups