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6/21/23 strict press x 2

Warm up

30 second handstand hold

20 second L hang

30 second banded goblet squat hold


Strength-Avalanche

6 weighted knees 2 chest-add weight each round

4/4 Db snatches-add weight each round

2 strict presses-add weight


Conditioning -ABABA

A-AMRAP2

3/3 alternating db snatches 35/20

6 weighted knees 2 chest


B-EMOM3

1 strict press


C-100 m bottoms up waiter carry

20 lateral raises

30 db push presses


 
 
 

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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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