Saturday April 18th

8am Hyrox, 9am crossfit and weightlifting
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45 minute amrap
team or solo
*all runs together
800m run
100 wall balls
800 m run
100M walking lunge
800M run
**1200M ski
800M run
50m Heavy sled pull
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9am CrossFit
3 Sets: For Quality
200m Run
1:00 Wall Sit
15 Air Squats
10 Box Jumps
5 Burpees

Main Conditioning
For Time
5 Rounds
400m Run
30 Air Squats

Directly into.

5 Rounds65 to
400m Run
15 Burpee Pull-Ups

Goal Time Domain: 30:00-35:00
Time Cap: 40:00

Stimulus: Running Endurance / Fatigue Running
RPE: 8.5/10

Primary Objective: Keep all runs consistent across at a round 10k pace
Secondary Objective: Complete each round of Air Squats in under 1:00 and each round of Burpee Pull-Ups in under 2:00
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9am Weightlifting
Workout
Clean+Jerk 6x(2+2) Every 3:00 (thats two cleans then two jerks) at 65 to 70 percent
Front Squat 4x5 at 70% every 2:30
Clean Pull 3x5, take
Key Points of Performance
Fast elbows, vertical dip, strong rack
Accessory work.
3 sets
100 Feet bottoms up over head kb walk. 50ft right hand 50 ft left hand
10 reps each leg Bulgarian split squats w. same KB
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demo https://www.youtube.com/watch?v=JQQpO06hUvI

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