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 HYROX SPECIFIC WORK: STATION 1: 3RDS 1000m/800m Bike 10 Alternating Devils Press REST 2 MIN STATION 2: 3RDS 500/400m Row / Ski 20 Wallballs REST 2 MIN STATION 3 3RDS 400m/300m Runner 20m Dumbbell Back Rack lunges Accessory work: 3RDS (SAME AS LAST WEEK) 20 Double dumbbell

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 Push Jerks 5 Sets or 5 Reps build to heavy Conditioning (15 min cap) 5RDS 3rd Floor run 3 Wall walks 15 Front Squats (95/65)

Back Squat 5 Sets 2 Back Squat @85-90% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-93% 1RM Front Squat *Rest as needed between sets. Squat Snatch + Snatch Balance 15 Minute EMOM Min 1-5: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @5.5/10 RPE Min 6-10: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @6/10 RPE Min 11-15: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @6.5/10 RPE Core Work 3 S

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