Saturday June 27th

8am Hyrox.

40 Minute Amrap- running is with your partner
Run 600
1400M ski
Run 600
100M burpee broad jump
Run 600
400m Farmer Carry
Row 1400
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9am CrossFit

Warm up
2 Rounds
1 Minute Row
2 Shuttle runs
6 Alt Db snatches
4 Burpees

Workout
For Rounds + Reps
5 Sets
5:00 AMRAP
15/12 Calorie Row
6 Shuttle Runs
18 Alternating Dumbbell Snatch
12 Lateral Burpees over Dumbbells
Rest 1:00 b/t sets

Shuttle Run = 25/25ft, 7.5/7.5m
Dumbbell: 50/35lb, 22.5/15kg

*Pick-Up where you left off.
Goal: ~ 2 Rounds each set

Primary Objective: Consistency round to round
Secondary Objective: Unbroken movements (Dumbbell Snatch and Lateral Burpees)

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9am Weightlifting
Week 6 – Clean & Jerk Heavy Technique
This is our final heavy training week before we begin peaking for max-out week. The goal today is not to hit PRs. The goal is to make heavy weights feel familiar and build confidence under the bar.

Part 1 – Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Clean Pull
1 Squat Clean
1 Jerk
Build from approximately 75% to 85%.

No misses.

What We're Looking For

At this point in the cycle, positions should be automatic.

We're looking for:

Strong leg drive off the floor
Fast elbows into the rack
Solid receiving position
Aggressive lockout overhead
Heavy weights expose technical mistakes. If a lift feels difficult, athletes should ask themselves whether it was a strength issue or a position issue.
The goal is quality lifts at challenging weights.

Part 2 – Heavy Clean & Jerk
Every 2:30 x 5 Sets

2 Clean & Jerks

Reset between reps.
Build to a challenging weight.

Target approximately 80-85%.

What We're Looking For

This is the most important portion of today's session.

The first clean and jerk should not be a warm-up for the second one.

Each rep should be approached with the same focus and intent.

We're looking for:

Consistent setup
Strong pull from the floor
Confident clean recovery
Aggressive footwork on the jerk
Stable overhead position

If positions start falling apart, stay at the current weight rather than forcing heavier attempts.

Part 3 – Back Squat Strength
Every 3:00 x 4 Sets
3 Back Squats
Suggested Progression:
Set 1: 80%
Set 2: 82%
Set 3: 85%
Set 4: 87%
What We're Looking For

Today is about producing force.

The reps are low so athletes can focus on moving heavier weights with speed and confidence.

We're looking for:

Strong brace
Controlled descent
Explosive drive out of the bottom
Consistent depth

Leave one good rep in the tank.

Accessory Work
3 Rounds

8 Barbell Romanian Deadlifts

10 Strict Pull-Ups

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