0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

5 RDLs

4 Hang Power Cleans

3 Front Squats

100m Jog

Workout:

Partner Workout

15-minute time block

Work to heavy complex:

Power Clean + Front Squat + Power Clean

—3 minutes rest/weight change—

For Time:

60 Squat Cleans at 70% from heaviest above for each partner

*one person has to run 100m every time you switch partners

*Pace Goal: Lift heavy, then get fit :)