Saturday August 1st

8am Hyrox

40 min amrap
600M run
1600m ski + 40 Burpee broad jump
600m Run

1600M row + 8 heavy sled push
600M run
60 wall balls + 40 weighted walking lunges

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9am CrossFit
Conditioning
3 Sets
10:00 AMRAP
Buy-In 1000/900m Row
AMRAP in Remaining Time
12/9 Calorie Ski Erg
15/12 Calorie Bike
21 Wall Balls
63 Double Unders
Rest 2:00 b/t sets

Bike = Any Bike
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Pick-Up where you left off at on the AMRAP

Stimulus: Machine Conditioning / Leg Stamina
RPE: 8/10 (Lactate Threshold Conditioning

Primary Objective: Complete the Row by the 4:00 Mark
Secondary Objective: Complete as close to 2 rounds of the AMRAP in each segment as possible.

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9am Weightlifting
Part 1 — Snatch

Every 2:00 × 5 sets

Sets 1–2: 3 snatches at 68%
Sets 3–4: 3 snatches at 70%
Set 5: 3 snatches at 72%

Points of Performance
Stay patient from the floor
Do not rush to make contact with the hip
Keep the shoulders over the bar until the legs have driven
Finish tall before pulling under
Move the feet with purpose
Receive the bar in a balanced squat
Stabilize overhead before standing
What We Are Looking For

The increasing load should not change the athlete’s timing.

The athlete should not pull harder at the expense of pulling correctly. The goal is to make 72% look like 60%.

Part 2 — Clean & Jerk

Every 2:30 × 6 sets

Sets 1–3: 3 clean and jerks at 65%
Sets 3–6: 3 clean and jerks at 70%

Points of Performance
Maintain leg pressure from the floor
Keep the bar close through the clean
Turn the elbows over quickly
Receive the clean with the elbows high
Stand without allowing the hips to shoot backward
Pause and reorganize before the jerk
Dip vertically
Drive the bar up with the legs
Split aggressively and lock out with confidence
What We Are Looking For

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Part 3 — Front Squat

7 sets × 4 reps at 73%

Rest 3:00 between sets.

Points of Performance
Keep the upper back tight before unracking
Maintain a tall chest
Descend under control
Stay active in the bottom
Drive the knees and hips together
Keep the elbows from dropping as fatigue builds
Finish with aggressive leg drive
What We Are Looking For

Seven sets provide substantial practice without requiring high-rep sets.

Athletes should approach this as strength work, not a race. The objective is to accumulate 28 excellent repetitions.

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