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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Workout

43:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 rounds

Forearm stretch

Worlds greatest stretch

Ankle Mobility

Specific Warm-up

3 Rounds

1 Power Clean + 2 Front Squats

*build to starting weight

Strength

Work to Heavy for Complex

1 Power Cleans + 3 Front Squats

*recommend starting at 70-675% of your power clean max and building from there

*build off your ending weight from last week

Workout Prep

2-3 Rounds

10/8 Calorie Bike

5 Burpee Box Step-overs

Workout:

Alt Every 2 minutes for 12 minutes

Max Calorie Bike

Max Burpee Box Step-overs @24/20”

PACE GOAL: 30/20+ calories each round, 20+ Burpee Box Step-overs each round

*add Ski as an option if needed

FOCUS:

• Consistent, hard work across all 8 minutes

• Find a high effort pace that you can hold on to

STRATEGY:

• Push hard in the first round of each movement and focus on being consistent with those numbers