0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-45:00 Strength

45:00-50:00 Transition to Finisher

50:00-55:00 Finisher

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Push Press

10 Bent Over Rows

10 Lying Straight Leg Raises

—then—

Warm-up to 70% of your Bench Press max

2) Upper Body Strength:

25 minute time block

Main Lifts

7 sets

5 Pause Bench Press @60% and build (solid 3-second pause on chest, stay tight)

10 Double DB Alternating Bent Over Row (hold both DBs, alternate rows for 10 total, 5 per arm)

Auxiliary

4 sets

16 Single Arm DB Lateral Raise (8 each arm)

16 Single Arm DB Reverse Flys (8 each arm)

4) MetCon:

For Time:

30 Hang Power Cleans

*20 Lateral Bar Hops every time you break

Pace: Aggressive: 2:30, Solid: 3:00, Limit: 3:30

*goal is 2-3 sets for the hang power cleans

Beginner: 75/55, line hops

Scaled: 95/65, line hops

Rx: 115/75

4) COOL-DOWN