10/09/23

10/9

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB...
Muscle Clean x 4
Power Clean x 4
Hang Clean x 4
Front Squat x 4

A. Every :90 sec, for 7 Sets:
Clean Lift-Off
+
Clean
+
Hang Clean

B. For Time:
9-7-5
Clean (205/145lbs)
[Power or Sqaut]
OR
Scaled Option
For Time:
15 Power Cleans (155/105lbs)
30 Dips
10 Power Cleans
20 Dips
5 Power Cleans
10 Dips

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 9
:30 on/:30 off
1) Deadlifts
2) Lat. Burpees over Bar
3) Back Squats

B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run