0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-47:00 Transition to MetCon

47:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 Barbell Bent Over Rows

20 Shoulder Taps

30 Flutter Kicks

—then—

Warm-up to around 50% or a light weight

2) Upper Body/Core Strength:

Movement Prep for Max:

Alternating Every Minute on the Minute for 6 minutes:

10 Sit-ups

3 Barbell Push Press @50-70%

14 minute time block:

Work to Push Press AND DB Sit-up 1rm

*recommended an EMOM or Alt. EMOM to get 7 attempts at each

3) MetCon:

4 Rounds For Time:

20 Single DB Hang Clean & Jerk

40 Double Unders

*Pace: Aggressive: 6:00, Solid: 7:00, Limit: 8:00

Level 1: 25/15, Line Hops

Level 2: 35/20, Single Unders

Level 3: 50/35

4) COOL-DOWN