0:00-15:00 General Warm-up

15:00-20:00 Transition to Olympic Lifting

20:00-38:00 Olympic Lifting

38:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20sec Front Rack Stretch

20sec Wall Quad Stretch

Forearm/wrist stretch

Olympic Lifting Warm-up:

3 Rounds:

5 Hang Clean High Pulls

4 Hang Power Cleans

3 Front Squats

Olympic Lifting

18-minute time block

Hang Power Cleans

3x6 at 65-70%

3x4 at 70-75%

3x2 at 75-85%

*these do not have to be touch n’ go, you may drop in between reps

WOD Prep

2-3 Rounds

100m Jog

5 Wall Balls

5 Burpees

Workout:

9-minute time block:

—400m Run Buy-in—

AMRAP with remaining time:

5 Wall Balls

5 Burpees

*Pace Goal: 10-14 Rounds

*Run: 2:30 or less

*AMRAP: send it

Beginner: 200-300m Run, 10/8, MB Thrusters, Up Downs

Scaled: 14/10

Rx: 20/14