01/09/23

1/9

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Burpees to Bar
3) Box Jumps
w/ an empty BB...
One Round of:
Snatch Grip DL x 4
Hang Power Snatch x 4
Hang Squat Snatch x 4
Power Snatch x 4
Squat Snatch x 4

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Hang Snatch
+
Snatch
*Build to esablish a heavy

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 15 min Window:
Back Squat x 6
*build as comfortable

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Front Squats
*Break up reps however you'd like