0:00-15:00 General Warm-up

15:00-35:00 Conditioning

35:00-43:00 Transition to Accessory Work

43:00-55:00 Accessory Work

55:00-60:00 Cool-down

WARM-UP:

5 Rounds

4 Deadlift

3 Hang Power Cleans

2 Push Jerk

*light to moderate weight (40-60% of clean & jerk max)

Workout:

AMRAP 20:

10 Wall Balls

8 Deadlift

6 Lateral Bar Burpees

4 Cleans

*Pace: Aggressive: 12:00, Solid: 13:30, Limit: 15:00

Level 1: 10/8, 115/75, Regular Burpees

Level 2: 14/10, 155/105, Step over bar

Level 3: 20/14, 185/125

Accessory Work:

12-minute time block:

DB Sit-ups 5x5

Barbell Good Mornings 5x5