0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-38:00 Olympic Lifting

38:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Front Squats

Olympic Lifting

18-minute time block

Hang Power Cleans

3x6, 3x4, 3x2

Workout:

9-minute time block:

—400m Buy-in—

As Many Rounds and Reps with remaining time:

5 Wall Balls @20/13

5 Burpees

*Pace Goal: 10-14 Rounds

*Run: 2:30 or less

*AMRAP: send it