Warm Up:
– 1 Minute Ski Erg
– 10 Broomstick Pass Throughs
– 10 Empty Bar Strict Presses
– 1 Minute Empty Bar Front Rack Mobility
5-5-5-5 Push Press
8-8-8-8 Bent Over Barbell Rows Between Sets
Then
10 Rounds Each, In Partners
– 5 Hang Clean And Jerks @ 135/95lbs
– 5/4 Cals Air Bike
**Alternate work/rest after each round.
Saturday Hyrox:
For Time
– 225m Run
– 300/270m Ski Erg
– 225m Run
– 30m Prowler Push (2 x 15m)
– 225m Run
– 30m Rope Sled Pull (2 x 15m)
– 225m Run
– 30m Burpee – Broad Jump (2 x 15m)
– 225m Run
– 300/270m Row
– 225m Run
– 60m KB Farmers Carry (4 x 15m)
– 225m Run
– 30m Sandbag Walking Lunge (2 x 15m)
– 225m Run
– 30 Wall Balls