Saturday August 8

8am hyrox, 9am crossfit and 9am weightlifting

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Hyrox
40 Minutes amrap or 1 time through-stop at 40 minutes if you dont make it through
Running is together with partner
600M Run
400M farmer carry + 60 STEPS weighted walking lunge
600m run
1500M row
600m run
8 sled pulls (down and back is 2)+100 wall balls
1500M ski

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9am CrossFit
Warm-Up
400m Run
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2 Rounds
10 Up Dog + Down Dog
:15 Down Dog Calf Gas Pedals
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations

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Conditioning
For Time
Every 6:00 x 5 Sets
10 Burpees
400m Run
10 Burpees
20 Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft Target
You should have rest every round. almost enough to fully recover
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9am Weightlifting
Session 4 of 8
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Clean & Jerk Volume and Strength

This is the primary clean-and-jerk volume week. Athletes begin with triples, then move into slightly heavier doubles.
Part 1 — Clean & Jerk Triples
Every 3:00 × 6 sets
Sets 1–2: 3 clean and jerks at 70%
Sets 3–4: 3 clean and jerks at 72%
Sets 5–6: 3 clean and jerks at 75%

18 total clean and jerks

Points of Performance
Create tension before every pull
Stay connected to the floor
Keep the bar close rather than allowing it to swing
Receive the clean with an active front rack
Stand directly upward
Rebrace before each jerk
Keep the dip short and vertical
Drive through the bar
Land with the front shin close to vertical
Lock out before recovering the feet
What We Are Looking For

The athlete must stay technically organized as fatigue develops.

The clean should not become a wide-footed power clean, and the jerk should not become a push press. Allow enough time between reps to preserve technique.

Part 2 — 1 Clean- 2 jerks

Every 3:00 × 3 sets
Set 1: 1 clean + 2 jerks 78%
Set 2:  1 clean + 2 jerks 80%
Set 3: 1 clean + 2 jerks at 80% day

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Part 3 — Front Squat

6 sets × 4 reps at 76%

Rest 3:00 - between sets.

Points of Performance
Take a strong brace before each rep
Keep the bar positioned securely on the shoulders
Maintain upper-back tension
Reach full depth
Avoid collapsing or rocking forward
Lead out of the bottom with the chest and elbows
Stand each rep with intent
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No accessory work today. this is a lot of volume.

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