0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-45:00 Workout

45:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10 Push-ups

10 Barbell Bent Over Rows

250/200m Row

Workout:

Partner AMRAP 25:

20 Hang Clean & Jerks @135/95

20 Bar Muscle-ups

40 Calorie Row

*split reps as needed

*Pace Goal: 3-4 Rounds

*HC&J: recommend 5s back and forth

*Bar MU: 4-5 back and forth or singles

*Row: Solid, steady pacet