8/21/23 power snatch x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Warm up 2 minute row 1 minute plank 2 minute ski 1 minute squat hold HYROX Staggered I go you go Partner A Partner B This is 1 full round...

WARM UP 1 Minute Plank 1 Minute Lateral Split Practice 1/1 Minute Forward Split Practice 1 Minute Hang CONDITIONING 3-Rounds Work 1...