METCON: 3 Rounds 400m Run 15 Hang Clean and Jerk (95/65) 15 Toes to Bar Time Cap: 15 minutes Scaled: 3 Rounds 400m Run 12 Hang Clean and Jerk (95/65) 12 Toes to Bar Snatch 20 Sets (new set every 30 seconds) 1 Snatch @82-85% 1 RM Snatch *IF you need a break from going below parallel, then perform all these as Power today. Clean & Jerk 20 Sets (new set every 30 seconds) 1 Clean and Jerk @82-85% 1RM Clean and Jerk *IF you need a break from going below parallel, then perform all

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Strength: UNILATERAL + HIP FLEXOR 3 SETS 10 Barbell back Rack Forward Lunges (95/65) Every after do 30 Sec Deadhang Conditioning: Every 4 min for 5 Sets 250/200m Row or Ski or 15/12 Calore Assault bike or 500m/400m Bike Erg 6 Squat cleans (135/95) 10 Lateral Burpee Over bar

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plank hold HYROX SPECIFIC: LONG STEADY STATE AMRAP 16 MIN 500/400m Row/Ski 30 Wallballs (14/10) 15 Burpee to plate REST 2 MIN AMRAP 16 MIN 1000m/800m Bike Erg or 18/15 Calorie Bike 20 Alternating Back Rack Forward Lunges 10 Double Dumbbell Push press

In The Hole Front Squat 3 In The Hole Front Squat @70% 1RM Front Squat 2 In The Hole Front Squat @75% 1RM Front Squat 1 In The Hole Front Squat @80% 1RM Front Squat 3 In The Hole Front Squat @75% 1RM Front Squat 2 In The Hole Front Squat @80% 1RM FrontSquat 1 In The Hole Front Squat @85% 1RM Front Squat 3 In The Hole Front Squat @75+% 1RM Front Squat 2 In The Hole Front Squat @80+% 1 RM Front Squat 1 In The Hole Front Squat @85+% 1RM Front Squat Dumbbell Incline Bench Press 5

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Burgerner cleans Cleans Build to heavy double cleans (ANYHOW IN 12MIN) Conditioning: 3RDS (16min cap) 21 Double dumbbell Hang Power Cleans (50/35) 15 Double Dumbbell Shoulder to overhead 9 Burpee box jumps 2nd floor run each set