0:00-18:00 General Warm-up

18:00-22:00 Transition to Olympic Lifting

22:00-39:00 Olympic Lifting

39:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec PVC Front Rack Stretch each side

20sec PVC Lat Stretch

10 Figure 4s

10 PVC Overhead Squats

3 Rounds

10 American KB Swings

8 Muscle Cleans

6 Front Squats

2) Olympic Lifting:

Every 90 seconds for 9:00 (6 sets):

5 Hang Power Cleans @70-75%

Every 90 seconds for 7:30 (5 sets):

4 Hang Clean High Pulls @65% and build

3) MetCon:

AMREP 9:

20,18,16,14,etc…

Alt. DB Snatch

Box Jumps

Pace: Aggressive: through the round of 10, Solid: through the round of 12, Limit: through the round of 14

Level 1: 25/15, 16/12”

Level 2: 35/20, 20/16”

Level 3: 50/35, 24/20”

4) COOL-DOWN