Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Burgener Cleans 10 Front Sotts press at empty bar Every 1:15x 8 Sets (RPE 6-7) 2 Position Cleans 1 Low Hang Cleans 1 Squat cleans DOES NOT HAVE TO BE TOUCH AND GO BUT FOCUS ON LANDING BUILD TO MODERATE WEIGHT THEN EMOM x 3 5 Hang High Clean pulls Chipper: 1000m/800m Row or Ski or 2000m Bike Erg or

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold WEEKLY DOSE OF THRUSTERS (SAME AS LASTWEEK WEEK 2) 8 Sets of 4 Reps at RPE 7-8 FOCUS ON LEG DRIVE HYROX SPECIFIC WORK: (30 min cap) (ALL SHARED) 2000/1600m Row or Ski or 4000m/3200m Bike Erg 80m Plate Overhead Lunges (45/25) 25 Shared Burpee to Plate 80 Plate Ground to ov

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: Posterior Accessory: E2MOM x 3 10 Fast deadlifts AT RPE 5 E2MOM x 3 3 sets 12 Sumo Kettlebell High Pull (24/16kg) 10/side Pall off press E2MOM x 3 3 Sets 5-6 Supinated Pull ups Or Ring Rows 10 Bent over dumbbell rows (35/20) Chipper for time (12 min cap) 100 Single unders or Jumping jacks 50 Kettl

Clean Pull + Clean 1 Clean Pull + 2 Clean @80% 1RM Clean 1 Clean Pull + 2 Clean @80% 1RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean 1 Clean Pull + 2 Clean @85% 1 RM Clean *Rest as needed between sets. **All touch and go. Dumbbell Death March + Monster Walk 3 Sets 20 Dumbbell Death March steps 5 Lateral Goblet Hold Banded Monster Walk (each direction) *Rest as needed between sets. Deadlift 8 Minute EMOM Min 1-4: 5 Deadlift @8/10 RPE Mi

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30 Tibialis Raises 20m Heel walk 20m Ballet walks Monostructural SERIES EMOM x 8 (50 Sec on 10 Sec off) 1 MACHINE ONLY 12/10 Cal row or Ski 10/8 Cal Bike 400m/300m Bike Erg 150/120m Run Partner conditioning: (25min cap) 3rd floor run as a pair 50 Plate Ground to overhead (45/25) 3rd floor run as a pair 50 Burpee to plate 3rd floor run