0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-48:00 Workout

48:00-60:00 Cool-down

Warm-up

3 Rounds:

100m Jog

4 Single DB Overhead Lunges (build to workout weight)

4 Power Cleans (build to workout weight)

MetCon:

Partner 8 Rounds For Time

200m Run

20 Single DB Overhead Lunges @50/35

10 Power Cleans @185/125

*Pace Goal: 24:00-28:00

*split reps as needed