0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-42:00 Strength

42:00-49:00 Transition to MetCon

49:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Forward Arm Circles

10 Backward Arm Circles

20sec Standing Tricep Stretch

20sec Bent arm Pec Stretch on rig

20 Shoulder Taps

—then—

Warm-uo to 55-60% on Bench and a moderate weight on Snatch Grip Bent Over Rows

2) Upper Body Strength:

Movement Prep for Max:

Alt. Every Minute on the Minute for 6 minutes:

5 Bench Press @60-70%

5 Snatch Grip Bent Over Rows @moderate weight

Alt. Every Minute on the Minute for 14 minutes:

1 Bench Press (build to 1rm)

1 Snatch Grip Bent Over Row (build to 1rm, very strict, no bounce)

3) MetCon:

As Many Rounds and Reps as Possible in 6 minutes:

10 Toes to Bar

12 Push-ups

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

Level 1: Lying Straight Leg Raises, Knee or hands elevated push-ups

Level 2: Hanging Straight Leg Raises, Knee or hands elevated push-ups

Level 3: as is

4) COOL-DOWN