Saturday June 20th

8am Hyrox
Running is with your partner, stations are split the work
40 Minute Amrap
Run 800m 
1200M row+100M weighted walking lunge
Run 800m
1200M Ski +50 M sled pull
Run 800m
80m burpee broad jump
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9am CrossFit
Warm-Up:
2 Sets
1:00 Row or Ski
10 Deep Lunge Mountain Climbers
10 Hollow Rocks + 10 Alternating V-Ups
20 Glute Bridges
5 No Jump Burpees

Conditioning:
Every 3:00 x 9 Sets
400m Run
- Max Machine

Alternating Machines *it does not matter which machine you start on but go in order
Row
Ski
Echo

*Note that there is no rest here so you have to run at the start of every 3 minutes. The goal here is to hit the run at a consistent pace and then decide how hard you can push the machines while maintaining running pace.

Primary Objective: Total Calories Across All Sets. Know yourself and attack the machine that will give you the most calories
Secondary Objective: Complete each run in under 2:00

Stimulus: Steady State Lactate Threshold Effort
RPE: 8/10
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9am Weightlifting
Week 5 – Snatch Heavy Technique
Part 1 – Snatch Complex
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Every 3:00 x 5 Sets
1 Snatch Pull
1 Hang Snatch
1 Full Snatch

Start around 75%

Build to approximately 80-85%

No misses.

What We're Looking For

This is the bridge between our volume phase and our heavy phase.

The snatch pull reinforces staying connected to the floor and finishing the extension.

The hang snatch forces athletes to stay over the bar and use their legs rather than rushing the pull.

The full snatch ties everything together.

Athletes should feel:

Strong off the floor
Balanced through extension
Fast under the bar
Stable overhead

The goal isn't heavy weight yet. The goal is making technically sound lifts at weights that start demanding concentration.

Part 2 – Heavy Snatch Doubles
Every 2:30 x 5 Sets

2 Snatches

Reset between reps.

Build to a challenging weight.

Target approximately 80-85%.

What We're Looking For

This is where athletes begin proving that their positions hold up under heavier loads.

Every rep should look nearly identical.

We're looking for:

Consistent setup
Strong pull from the floor
Bar staying close
Aggressive turnover
Confidence receiving the lift

The first rep shouldn't be a warm-up for the second rep.

Both reps should be quality lifts.

If athletes start jumping forward, pressing out, or catching high and riding it down, the weight is probably too heavy.

Part 3 – Front Squat Strength
Every 3:00 x 4 Sets

4 Front Squats
Suggested progression:
Set 1: 75%
Set 2: 77%
Set 3: 80%
Set 4: 82%
What We're Looking For

We aren't trying to survive these reps.

We're trying to own these reps.

Athletes should:

Keep elbows high
Stay upright
Maintain pressure through the whole foot
Drive aggressively out of the bottom

If the final rep of every set looks exactly like the first rep, the weight is about right.

Accessory Work
3 Rounds

8 Snatch Grip Deadlifts, Moderate weight

10 Strict Pull-Ups or banded pull ups

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