0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-50:00 Workout

50:00-60:00 Cool-down

Warm-up

3 Rounds:

1 minute Row/Ski/Bike (one round of each)

3 Deadlift + 2 Power Cleans + 1 Jerk (build to workout weight)

MetCon:

Partner For Time

100 Calories Row/Ski/Bike

50 Deadlift @185/125

30 Clean & Jerks @185/125

80 Calories Row/Ski/Bike

40 Deadlift @205/145

20 Clean & Jerks @205/145

60 Calories Row/Ski/Bike

30 Deadlift @225/155

10 Clean & Jerks @225/155

*Pace Goal: breathe, move, lift

*pick one machine or rotate through them