0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-38:00 Olympic Lifting

38:00-45:00 Transition to Conditioning

45:00-55:00 Conditioning

55:00-60:00 Cool-down

2) Warm-up:

2 Rounds

10 PVC Pass Throughs

20sec PVC Lat Stretch

—then—

5 Muscle Cleans

5 Front Squats

5 Push Press

3) Olympic Lifting:

Alt. EMOM 6 (3 sets each):

1 Hang Clean High Pulls + 1 Hang Power Cleans

2 Push Jerk

*moderate weight to focus on technique before the complex

—then—

Every 90 seconds for 12 minutes (8 sets):

1 Power Clean + 1 Front Squat + 1 Push Jerk

*build to heavy weight for the complex

4) MetCon:

10 Rounds For Time:

Burpees (Reps: 10,9,8,7,6,5,4,3,2,1)

1 Rope Climb

*Pace: Aggressive: 8:00, Solid: 9:00, Limit: 10:00

Level 1: Up Downs, Sandbag Hang Squat Cleans (same reps as burpees)

Level 2: Sandbag Hang Squat Cleans (same reps as burpees)

Level 3: as is