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5/3/23 clean n press x 2

Warm up

7 of each with a barbell

Romainian deadlifts

Rows

Front squats

Push presses

Cleans + strict presses


Strength

Clean n press-Build a heavy 2


Conditioning - ABA

A-1 minute max flutter kicks

1 minute max sit ups


B-EMOM5

1 clean press


Strength 2

Deadlift- Build a heavy 2


Conditioning 2

3 rounds

10 barbell rows 185/125

20 squats

 
 
 

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Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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