Saturday October 24th

8am- Hyrox
40 Minute Amrap
- partner or solo
Run 600
800m row
run 600
800m ski
run 600
Sled push- 6 times (down and back is 2)
run 600
100m Burpee broad jump

9am CrossFit
400m Run
200m Farmers Carry
400m Run
200m Farmers Carry

Rest 2:00

400m Run
50 Box Step-Overs
400m Run
50 Air Squats

Rest 2:00

400m Run
30/24 Calorie bike
400m Run
30/24 Calorie SkiErg

Score: Total Time Including Rest
Time Cap: 40:00
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Weightlifting
Part 1 — Clean & Jerk Complex
Every 3:00 x 5 Sets

1 Clean Pull
1 Power Clean
1 Hang Squat Clean
2 Jerks

60–70% of Clean & Jerk

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Part 2 — Clean & Jerk Volume
Every 2:30 x 6 Sets

2 Clean & Jerks

Suggested loading:
- Set 1: 70%
- Set 2: 70%
- Set 3: 72%
- Set 4: 72%
- Set 5: 75%
- Set 6: 75–78%
Reset between repetitions. These do not need to be touch-and-go.

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Part 3 — Clean Pull Strength
4 Sets x 3 Reps

90–100% of Clean & Jerk

Rest 2:00–2:30.
What We’re Looking For
These aren't deadlifts.

The purpose is to strengthen the exact pulling positions used in the clean.

Athletes should keep the bar close, maintain position over the bar, and accelerate through the finish.
Points of Performance
- Same setup as the clean
- Chest and hips rise together
- Keep pressure through the whole foot
- Stay over the bar
- Bring the bar into the body
- Finish aggressively through the legs
- No leaning way back at the top
The weight should be heavy enough to require effort but light enough to maintain clean technique.


Part 4 — Front Squat
4 x 5 @ 70–75%

Rest 2:30–3:00.
What We’re Looking For
We're finishing with basic strength that directly supports the clean.

This isn't a front-squat test. The goal is strong, repeatable sets.

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