0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-35:00 Olympic Lifting

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Front Rack Stretch

10 Figure 4s

20sec Standing Groin Stretch

—then—

3 Rounds

5 Clean Grip RDLs

5 Hang Clean High Pulls

5 Hang Power Clean

5 Front Squats

2) Olympic Lifting

Every 90 seconds for 15 minutes (10 sets):

Build to heavy complex

Clean High Pull +

Hang Power Clean +

Power Clean

*begin around 60% and build

3) MetCon:

5 Rounds For Time:

15 Wall Balls

10 MB Sprawl to Slam

5 Strict Pull-ups

*Pace: Aggressive: 8:00, Solid: 9:30, Limit: 11:00

Level 1: 10/8, Jumping/banded Pull-ups

Level 2: 14/10, Jumping/Banded Pull-ups

Level 3: 20/14

4) COOL-DOWN