0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-38:00 Olympic Lifting

38:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 American KB Swings

8 Muscle Cleans

6 Front Squats

2) Olympic Lifting:

18 minutes:

5 sets:

5 Hang Power Cleans @70-75%

5 sets:

5 Hang Snatch High Pulls @60-70%

3) MetCon:

AMREP 9:

20,18,16,14,etc…

Alt. DB Snatch

AbMat Sit-ups

Pace: Aggressive: through the round of 10, Solid: through the round of 12, Limit: through the round of 14

Beginner: 25/15

Scaled: 35/20

Rx: 50/35

4) COOL-DOWN