Warm Up:
– 1 Minute Ski Erg
– 15 KB Dead Lifts
– 1 Minute Ankle Mobility Per Side, Then
– Group Barbell Power Clean Drills
3-3-3 Power or Squat Clean (User’s choice)
Front Rack Mobility Between Sets
Then
For Time
21-15-9
– Power Cleans @ 155/105lbs
– Pull Ups
Rest 1 Minute, Then
– 30/25 Cals Ski Erg
Saturday Hyrox:
6 Minutes
– 300m Run
– 60m Walking Lunge (4 x 15m, add sandbag if desired)
– Max Distance Prowler Push In Remaining Time
Rest 2 Minutes
6 Minutes
– 300m Run
– 120m KB Farmers Carry (8 x 15m)
– Max Cal Row In Remaining Time
Rest 2 Minutes
6 Minutes
– 300m Run
– 90m Prowler Push (6 x 15m)
– Max Distance Walking Lunge In Remaining Time
Rest 2 Minutes
6 Minutes
– 300m Run
– 40/35 Cal Row
– Max Distance Farmers Carry In Remaining Time