0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-44:00 Transition to Endurance

44:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Hip Openers

Samson Stretch

Front Rack Stretch

Specific Warm-up

Progress to starting weight

Strength

Front Squats

1x12 at 50-55%

3x3 at 75-80%

Max reps at 85% (to technical failure)

Open Time Option: 15 minutes

Controlled Time Option: Every 3 minutes for 15 minutes

Member Specific: Beginners, 1x12, 3x3, 1x12

Endurance Prep

2-3 Rounds

50m Single DB Carry

8 Alt. DB Snatch

*build to Endurance weight

Endurance:

AMRAP 12:

100m Single DB Farmer’s Carry @50/35

20 Alt. DB Snatch

*Pace Goal: 4-5 Rounds

*100m= 10 reps

Beginner: 25/15

Intermediate: 35/20

Sport: 70/50