03/07/22 - WOD

3/7

MONDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Snatch x 1
*Start @ 60% and work to a heavy

B. 12 min AMRAP:
4 Wall Walks
12 Alt. DB Snatches

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a heavy 3-RM
Back Squat

B. "Tag"
In a 18 min Window:
8 burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run