0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to Workout

45:00-55:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Scap Pull-ups

5 Double DB Bench Press (build to starting weight)

Upper Body Strength:

Alternating Every Minute on the Minute for 18 minutes:

3 Strict Pull-ups

5 Double DB Bench Press

Workout:

For Time

30 Snatch @115/75

10 Rope Climbs

*Pace Goal: Send it….but seriously, send it.