0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-40:00 Olympic Lifting

40:00-49:00 Transition to MetCon

49:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

10 PVC Front Rack Stretch

10 PVC Figure 4s

10 PVC Ankle

10 PVC Overhead Squats

—then—

Warm-up to around 50% or a light weight

2) Olympic Lifting:

Technical Prep for Max:

Every Minute on the Minute for 8 minutes:

Sets 1-4: Hang Clean High Pull + Hang Power Clean @light to moderate weight

Sets 5-8: Power Clean + Front Squat @moderate weight

12 minute time block:

Work to Clean 1rm

*from the ground, power or squat

3) MetCon:

For Time:

30 Cleans @70% of heaviest weight reached above

*from the ground, power or squat

*Pace: Aggressive: 4:00, Solid: 5:00, Limit: 6:00

Level 1: As is

Level 2: As is

Level 3: As is

4) COOL-DOWN