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

15:00-20:00 Transition to Workout

20:00-48:00 Workout

48:00-60:00 Cool-down

General Warm-up

3 rounds

Pigeon Stretch

Scarecrows

DB Bicep Curls

Workout Prep

2-3 Rounds

6 Single KB Hang Squat Cleans

4 Pull-ups

2 Wall Walks

Workout:

Partner 8 Rounds For Time:

24 Single KB Hang Squat Cleans @53/35

20 Pull-ups

6 Wall Walks

—Cash-out—

200m Single Arm KB Overhead Carry together

PACE GOAL: 24:00-28:00

STRATEGY:

• Recommend 6s or 12s on the squat cleans

• 5s or 10s on the pull-ups

• Singles on the wall walks

• Switch hands as needed on the KB