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

46:00-56:00 Workout

56:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Overhead Squats

—then—

3 Rounds

5 Hang Snatch High Pulls

4 Hang Power Snatch

3 Pause Overhead Squats

2) Olympic Lifting:

20 minute time block:

5 sets

2 Below Knee Pause Snatch High Pulls

*start from the ground, come up to just below your knee, solid pause, complete high pull, repeat for second rep, this is technical work before the complex

6 sets:

Complex:

2 Hang Power Snatch +

2 Pause Overhead Squat

3) Finisher:

10 Rounds For Time:

2 Cleans

4 Chest to Bar Pull-ups

6 Push-ups

Pace: Aggressive: 9:00, Solid: 10:00, Limit: 11:00

Beginner: 115/75, Ring Rows, Knee or hands elevated push-ups

Scaled: 155/105, Chin over bar/Jumping/Banded Pull-ups, Knee or hands elevated push-ups

Rx: 185/125

4) COOL-DOWN