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

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

General Warm-up

3 rounds

Samson Stretch

Glute Bridges

Seated Groin Stretch

Workout Prep

2-3 Rounds

100m Run

6 Bar Facing Burpees

5 Pull-ups (version for workout)

4 Clusters (build to Workout starting weight)

Workout:

Partner 4 Rounds For Time:

800m Run

40 Bar Facing Burpees

30 Chest to Bar Pull-ups

20 Clusters @135/95, 155/105, 165/115, 185/125

*weight increases each round

*split reps as needed

*Pace Goal: 7:00-9:00 per round

*Clusters: squat clean into a thruster