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11/15/23 snatch. 3. Front squat x 2

Warm up

2 minute bike

then Burgenor warm up


Strength

EMOM5

3 hang squat snatches


Front squats-Build a heavy 2


Conditioning-For time

100 strict pull ups

*Penalty

Death by wall ball

Min 0, 2 wall ball

Min 1, 4 wall ball

Continue this ascending rep pattern until you reach 100 pull ups or 12 minutes

 
 
 

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A-B-C *Hyrox athletes-2xs through A-AMRAP8 200 m run 200 m ski 20/20 ft sled pull/ push Rest 2 minutes B-AMRAP8 200 m run 10/10 reverse lunges 20 wall ball Rest 2 minutes C-AMRAP8 200 m run 200 m ski

 
 
 

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