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

15:00-20:00 Transition to Workout

20:00-44:00 Workout

44:00-55:00 Accessory Work

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10 PVC Pass Throughs

10 PVC Around the Worlds

5 PVC Tall Muscle Snatch

5 PVC Overhead Squats

Workout Prep

2-3 Rounds

100m Jog

30sec Front Plank

1 Power Snatch (build to starting weight, around 60%)

Workout:

Every 3 minutes for 24 minutes (8 sets):

100m Run

15 V-ups

1 Power Snatch (build to max over the 8 sets)

*Pace Goal: lift heavy under fatigue with good technique

*if you miss the lift, you may try again within the time frame

Accessory Work:

5x12 Barbell Windshield Wipers (6 each way)