0:00-18:00 General Warm-up

18:00-22:00 Transition to Workout

22:00-52:00 Workout

52:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Quad Stretch

20sec Hamstring Stretch

10 Forward Arm Circles

10 Backward Arm Circles

20sec Lat Stretch on rig

—then—

3 Rounds

5 Hang Power Cleans

5 Front Squats

20 Shoulder Taps

100m jog

2) Finisher:

Partner 10 Rounds For Time:

10 Cleans

100m Run Together

20 Alt. DB Snatch

*split cleans and snatch as needed

Pace: Aggressive: 25:00, Solid: 28:00, Limit: 30:00

Level 1: 95/65, split run, 25/15

Level 2: 135/95, 35/20

Level 3: 185/125, 50/35

4) COOL-DOWN