0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-40:00 Transition to Workout

40:00-55:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

2 Rounds:

10/10 Hip Circles (forward/backward each side)

5 Up Dog to Down Dog

5 Infant Squats

Strength:

15-minute time block

10x1 Pause Front Squats

Workout:

AMRAP 11

4 Power Snatch @115/75

7 Lateral Bar Burpees

*Pace Goal: 6-7 Rounds

*Steady singles on the snatch, consistent pace on the burpees