0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-40:00 Olympic Lifting

40:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Front Rack Stretch

10 Front Squats

20 Lateral Hops over the bar

—then—

3 Rounds

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Pause Front Squats

2) Lower Body Strength

20 minute time block

5 sets:

3 Below Knee Pause Clean High Pulls @60% and build to moderate weight

*start from the ground, come up to just below the knee, solid 3-second pause, complete the high pull

*technical work before the complex

5 sets to build to heavy complex

Hang Power Cleans + Pause Front Squats + Hang Squat Clean

*you may put the bar down in between reps of the complex

3) Finisher:

As Many Reps as Possible in 9 minutes:
10 Hang Power Cleans

10 Box Jumps

9 Hang Power Cleans

9 Box Jumps

8..7…etc.

*if you get through 1, start back at 10

*getting through 10 to 1 of both would be 110 reps

Pace: Aggressive: 120 Reps, Solid: 100 Reps, Limit: 85 Reps

Beginner: 75/55, 16/12”

Scaled: 115/75, 20/16”

Rx: 135/95, 24/20”

4) COOL-DOWN