0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-42:00 Transition to Workout

42:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

5 Snatch Grip RDLs

4 Hang Snatch High Pulls

3 Hang Power Snatch

*empty barbell or light weight

Olympic Lifting:

15 minute time block:

Hang Power Snatch

3x3, 3x2, 3x1

Workout:

For Time:

50 Air Squats

25 Russian KB Swings @53/35

10 Rope Climbs

25 Russian KB Swings

50 Wall Balls @20/14

*Pace Goal: 11:00-13:00

*Air Squats: steady movement

*Swings: good hip hinge, flex butt, unbroken is the goal on both sets

*Rope Climbs: efficiency with your clamp and steady pace

*Wall Balls: empty it out, last movement of the workout