0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-35:00 Workout

35:00-43:00 Transition to Auxiliary

43:00-55:00 Auxiliary

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 PVC Muscle Snatch

20 Lateral Hops over PVC

250/200m Calorie Row

Workout:

3 Rounds For Time:

20 Hang Power Snatch @95/65

100 Double Unders

500/400m Row

*Pace Goal: 5-7 Rounds, 12:00-14:00

*HPSn: Big sets, should be very difficult to go unbroken, but doable if you are willing to hurt, no more than 3 sets

*Dubs: Big sets, should be very difficult to go unbroken, but doable if you are willing to hurt, no more than 3 sets

*Row: Round 1 slightly above moderate, Round 2 hard, Round 3 whatever you got left :)

*add 500/400m Ski if needed because of class size, then 35/25 Calorie Bike if needed…if you need to use all three then use one machine each round

Auxiliary

12-minute time block

4x18 Russian Twists (9 each way)

4x12 Band Pull Aparts

4x6 Snatch Grip Bent Over Rows