0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Wall Quad Stretch

Hamstring Stretch

Lying Glute Stretch

Specific Warm-up

Progress to starting weight

Strength

15-minute time block

4x12 RDLs

4x12 KB Goblet Step-ups (6 each leg)

*find a box height that puts your leg at roughly 90 degrees when your foot is on the box, you can put a rubber plate next to the box if needed to get the right height

Workout Prep

2-3 Rounds

8 Single KB Hang Clean & Jerks (build to Workout weight)

8 Box Jump Overs (build to Workout height)

Workout:

AMRAP 11:

22 Single KB Hang Cleans @53/35

22 Box Jump Overs @24/20”

*Pace Goal: 4-6 Rounds