0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
PVC Lat Stretch
PVC Overhead Squats
Endurance Prep
3 Rounds
4 Alt. DB Snatch
8 Bench Jump Overs
10/8 Calorie Row
Endurance:
Partner 4 Rounds For Quality
40 Alt. DB Snatch @50/35
40 Bench Jump Overs (VIDEO)
50/45/40 Calorie Row (Male/Mixed/Female)
FOCUS:
Full body conditioning
Break up the reps with your partner to keep the work to rest ratio about the same
STRATEGY:
10s on Snatch
5s or 10s on Jump Overs
Split the row in half or 25/20 for mixed pairs
INDIVIDUAL OPTION:
4 Rounds For Time
12 Alt. DB Snatch @50/35
20 Bench Jump Overs
25/20 Calorie Row
Level 1: 25/15, 20/18/16 Calorie Row
Level 2: 35/20
Level 3: as written
Level 4: 70/50