0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-36:00 Strength

36:00-45:00 Transition to Conditioning

45:00-55:00 Conditioning

55:00-60:00 Cool-down

2) Specific Warm-up:

3 Rounds

20sec Barbell Front Rack Stretch each side

5 Tempo Wall Facing Squats (3-seconds down and up)

30sec Plank

3) Lower Body Strength:

16 minute time block:

Work to Front Squat 1-rep max

4) MetCon:

4 Rounds For Time:

10 Snatch

15 AbMat Sit-ups

200m Run

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

Level 1: 45/35, 12 Sit-ups, 150m Run

Level 2: 75/55

Level 3: 95/65