Saturday July 4th

8am Hyrox

HYROX
45 Amrap- Run together
Run 400 Togther
1776 M Row + 76 Wall Balls
Run 400
400M Farmer Carry+76 Burpees broad jumps
Run 400
1776 M ski
Run 400
76 Meter Sled push
(down and back is 2, get 5 lengths in, instead of the usual 4

9am CrossFit
For Time
4 Sets
500/450m Row
10 Devils Press
400m Run
15 Toes to Bar
300/270m Ski Erg
Rest 1:30 b/t sets

Dumbbells: 2 x 35/25lb, 15/12kg

Stimulus: Chipper Style / Steady Endurance Work
RPE: 9/10
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9am Weightlifting
Warm up
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Part 1 – Snatch Complex
Every 3:00 x 4 Sets

1 Snatch Pull
1 Full Snatch

Start around 75%

Build to 85-90%

No misses.

What We're Looking For

We've removed the extra reps from previous weeks so athletes can focus all of their energy on quality.

The pull reinforces patience from the floor and a complete extension before immediately carrying that feeling into the full snatch.

We're looking for:

A smooth first pull
Vertical finish
Fast turnover
Confidence under the bar
Stable overhead position

Heavy lifts should still look technically clean.

Part 2 – Heavy Singles

Every 2:30 x 5 Sets

1 Snatch

Build each set if the previous lift was successful.

Finish with a heavy single around 88-92%.

Do not chase a PR today.

What We're Looking For

Today is about building confidence with heavy weights.

Athletes should approach every lift exactly as they will next week during max-out day.

Take your time.

Visualize the lift.

Execute.

We're looking for:

One quality attempt at a time
Consistent setup
Aggressive finish
Commitment under the bar
Walking away wanting one more—not feeling beat up
Part 3 – Front Squat

Every 3:00 x 5 Sets

2 Front Squats

Suggested progression:

Set 1: 82%
Set 2: 85%
Set 3: 88%
Set 4- 90
set 5 90
What We're Looking For

The front squat is simply reinforcing confidence with heavy weight.

Move every rep with intent.

Stand up aggressively.

If the final rep is a grind, don't add more weight.

Leave today's session knowing you could have done another set.

Accessory Work
3 Rounds

8 Dual DB staggered stance rdls

8 Strict Pull-Ups

30 Second Overhead Hold

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