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

Hip Openers

Banded Walks

Scorpions

Specific Warm-up

Progress to around 70% of your 1-rep max

Strength

Deadlift 7x2

*80-90% of 1-rep max

Workout Prep

2-3 Rounds

5 Box Jumps

4 Pull-ups

3 Power Snatch

Workout:

AMRAP x 12

12 Box Jumps @24/20”

10 Pull-ups

8 Power Snatch @115/80

PACE GOAL: 4-6 Rounds

FOCUS:

• Cycling the barbell with grip and lower body fatigue

STRATEGY:

• Steady pace on box jumps, step down

• No more than two sets on pull-ups

• Work touch n’ go sets or steady singles