0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

5 Hang Snatch High Pulls

5 Power Snatch

5 Overhead Squats

Olympic Lifting

15-minute time block:

Work to Snatch 2-rep max

*from the ground, power or squat

Workout:

5 Rounds For Time:

15 Toes to Bar

20 DB Ground to Overhead @50/35

*Pace Goal: 9:00-11:00

*T2B: 3 sets or less throughout

*G2OH: clean & jerk or snatch, no more than 2 sets each round