Saturday 🍰

9AM Hyrox

3:00 work // 1:30 rest x 8 rounds (2 full circuits)

Zone 1

AMRAP

15 dual DB push press (40/25#)

200/150 M ski erg

Zone 2

30 alt DB snatches (40/25#)

In time remaining, max burpees over the DB

Zone 3

AMRAP

15 wall balls (20/14#)

5 shuttle runs

Zone 4

400/350 M row

In time remaining, farmer hold (53/35#)

10AM Self Destruction

Stay tuned! ;)

Friday 🦩

Strength

4 Sets:

3 sumo deadlifts at 75-85%

Rest 2:00 between sets.

Conditioning

“Light Headed”

21-18-15-12-9

Power snatches (75/55#)

Box jumps (24/20”)

Time Cap: 15:00

If Time Allows… Gun Show

A. 3 Sets:

12-15 barbell curls (same weight across)

Rest 1:00 between sets.

B. 1 Set:

Max unbroken barbell curls (@ 50% of weight from above)