Saturday March 7th

8am Hyrox
Coaches choice fast warm up
Then Hyrox

800M run Together
800M row
800m run Together
800M ski
800M run together
6 Heavier sled pull (down and back is 2)

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9am CrossFit
Warm-Up:
400m Run
–
3 Sets, For Quality
8 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Hollow Rocks + 10 Alt V-Ups

Conditioning:
“Running with the Devil”

30:00 AMRAP
1000m Run
30 Devils Press (dual dbs)
1000m Run
30 Devils Press (dual dbs)
1000m Run
- Max Calorie Row in Remaining Time

Dumbbells: 35/25lb, 15/12kg

Goal: Get to the Max Calorie Row in under 25:00 minutes for a long sustained effort to finish

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9am Weightlifting
WEEK 6 – CLEAN & JERK / FRONT SQUAT
Hang Clean + Jerk- Every 3:00 5 set (2+1) @ 75–80% (that means 2 hang squat clean THEN 1 Jerk)
Clean Pull Every 2:00x4 sets- 3 reps @ 100–110%
Front Squat – Every 3:00x 5sets - 3 reps @ 78–80%
Accessory: Reverse Hyper 3×15, Face Pull 3×15
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