0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to Conditioning

43:00-55:00 Conditioning

55:00-60:00 Cool-down

1) WARM-UP:

3 Rounds

20sec Hang From Rig

10 Supermans

10 Lying Leg Raises

3) Deadlift:

15 minute time block:

Below Knee Pause Deadlift

6 x 2 @70% and build

*solid 3-second pause just below knee, then finish pull to the top

4) MetCon:

AMRAP 12:

8 Power Snatch

12 Pull-ups

16 AbMat Sit-ups

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

Level 1: 75/55, Single KB Upright Rows @26/18

Level 2: 95/65, Jumping Pull-ups

Level 3: 115/75

55:00-60:00

5) COOL-DOWN