0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-39:00 Strength

39:00-47:00 Transition to MetCon

47:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

20sec Front Rack Stretch each side

10 Single DB Overhead Lunges

10 Lying Straight Leg Raises

—then—

Warm-up to starting weight on Front Squat

2) Lower Body Strength:

Every 2 minutes for 10 minutes (5 sets):

3 Front Squats

*first few reps should feel strong and fast, 2nd rep slower, 3rd rep extremely challenging

—1 minute transition—

Every 2 minutes for 8 minutes (4 sets):

6 Barbell Back Rack Lunges (3 each leg)

*brace your core, push through your whole foot

3) MetCon:

AMRAP 8:

4 Alt. DB Snatch

4 Single DB Box Step-overs

8 Alt. DB Snatch

8 Single DB Box Step-overs

12,16…etc.

*Pace: Aggressive: Through 20 (124 reps), Solid: Through 16 + 20 (104 reps) Snatch, Limit: Through 16 (84 reps)

Level 1: 25/15, 16/12”

Level 2: 35/20, 20/16”

Level 3: 50/35, 24/20”

4) COOL-DOWN