0:00-15:00 General/Specific 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

55:00-60:00 Cool-down

General Warm-up

3 Rounds

10 Wall Scap Slides

10 Thread the needle (5 each side)

10 Scorpions

Strength

Push Complex: 5 sets

4 Bench Press + 8 Single DB Strict Press (4 each arm)

Pull

Snatch Grip Bent Over Rows 5x6

Workout Prep

2-3 Rounds

4 Box Jumps (build to workout height)

4 Single DB Hang Clean & Jerks (build to workout weight)

Workout:

10 Rounds For Time:

10 Box Jumps @24/20”

10 Single DB Hang Clean & Jerks @50/35

*Pace Goal: 9:00-11:00