Saturday

9AM Hyrox

8 minutes, alternating between stations

60s work, 20s transition between A/B

Station 1A

Calories Ski Erg

Station 1B

Hercules Burpees

—-

Station 2A

Sled Push @+90/+45

Station 2B

Mountain Climbers

—-

Station 3A

Wall-Balls

Station 3B

Bike Erg

—-

Station 4A

Kettlebell Swing

Station 4B

Run

10AM

2k Row buy in

6 sets (you go I go)

30 DU

2 Power Snatches @135/95

6 sets (you go I go)

12 Deadlifts
9 Hang Power Clean
6 Jerks
@135/95

Finish with 100 burpees split

Friday

Front Squat

3 Sets: 

5 Front Squats  

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* Same Weight Across 

* Aim For 78% 1RM

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"Heavy Handed"

3 Rounds For Time: 

150-100-50 Double Unders 

12 Power Cleans 

9 Front Squats 

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Barbell: (155/105)

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18 minute cap

Posterior Pump

[PART A]

3x8 Deficit Barbell Reverse Lunges (Each Leg)

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[PART B]

3x20 Pausing Kettbell RDL

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Rest 2 Minutes Between All Sets