Saturday March 14th

8am Hyrox- NEXT WEEKEND- FULL HYROX
this week
40 Minute Amrap
*all runs together, all other work split
400m Run
1000M row
400m Run
6 sled pushes
400m Run
80M burpee broad jump
400m Run
1000M ski
400m Run
80 wall balls
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9am Crossfit
Warm-Up:
2 Sets
250/200m Row
10 Air Squats
:15 Wall Lean March
2 Sets x :10 Wall Lean Sprint / : 10 Rest
200m Run

Conditioning
Every 15:00 x 2 Sets
1000/900m Row
50 Wall Balls
1000m Run

Wall Balls: 20/14lb, 9/6kg, 10/9ft

Time Domain: 10-13 minutes / set
Time Cap: 14 minutes / set

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9am Weightlifting
Pause Snatch (knee) – every 2:00x5sets 2 reps @ 65–70%
Snatch – Every 3:00x6sets - 2 reps @ 75–80%
Overhead Squat –Every 2:30x 4 -3 reps@ 75–80% snatch
Snatch Pull – 3×3 @ 105–110%, take 10 minutes to complete all
Back Squat – 3×3 @ 77–80% at your pace, no more than 3 mintue rest
Accessory: Tempo Good Morning 3×8, Shoulder Stability Circuit

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