12/22/22

12/22

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Hang Clean x 3
Clean x 3
Front Squat x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3
*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Hang Clean
+
Clean
+
Front Squat
+
Jerk
@ 55-75% of 1RM C&J

B. 12 min AMRAP:
30 DU's or 60 SU's
3 Wall Climbs
24 KB Rev. Lunges (24/16kg)

HXBX

Warm Up
5 min AMRAP:
100m Run
4 Lat. Burpees over Bar
8 Empty BB GM's

A. In a 12 min Window:
Three Sets (mimimum):
Deadlift x 6
SL KB DL x 6 (each leg)
Banded Pull-Throughs x 12

B. "Partner Frenzy"
Six Rounds of:
3 min on/1 min off

1) Row

2) AMRAP Style:
SA DB C&J x 8
(each arm)
Single DB Rom. DL x 16