WARM UP
2-3 ROUNDS
1:00 Bike (increase pace each round)
10 Banded Pull Aparts
5/5 Banded Low to High Crossbody Pull Aparts
5 Snatch Deadlift → 5 Hang Muscle Snatch
STRENGTH
ON A 15:00 RUNNING CLOCK…
1 Snatch*
+
2 Hang Snatch*
*Build to a Moderate-Heavy Weight. Option for Squat or Power.
(Score is Weight)
WORKOUT
FOR TIME
30/25 Cal Bike
12 Power Snatches (135/95)
30/25 Cal Bike
8 Power Snatches (155/105)
30/25 Cal Bike
4 Power Snatches (185/135)
(Score is Time)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)
EXTRA CREDIT
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
FOR TIME
200m Run
20 Wall Balls (20/14)
400m Run
20 Burpees
600m Run
20 Cal Ski or Row
800m Run
20 Cal Ski or Row
600m Run
20 Burpees
400m Run
20 Wall Balls
200m Run
(Score is Time)