0:00-10:00 General Warm-up

10:00-15:00 Transition to Olympic Lifting

15:00-35:00 Olympic Lifting

35:00-42:00 Transition to workout

42:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Good Mornings

—then—

3 Rounds

5 x Hang Snatch High Pulls

5 x Hang Power Snatch

5 x Overhead Squats

2) Olympic Lifting:

20 minute open block

Work to heaviest complex

Hang Snatch High Pull + Power Snatch

3) MetCon:

5 Rounds For Time:

20 AbMat Sit-ups

10 Front Squats

*Pace: Aggressive: 9:30, Solid: 10:30, Limit: 12:00

Beginner: 75/55

Scaled: 115/75

Rx: 135/95

55:00-60:00

5) COOL-DOWN