12/27/23

12/27

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Empty BB Clusters
2) Banded Muscle Snatch
3) Inchworms
4) Rev. Lunges

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 7 Sets:
2 Snatch Lift-Offs
+
Snatch from Mid-Patella

B. Six Rounds for Time:
200m Run
10 Alt. Rev. Lunges
(Farmers Hold; 24/16kg)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Scap Push-Ups
5 Dive-Bomber PU's
:15 sec Static Hang

A. In a 10 min Window:
Four Sets of...
BB Rev. Grip BOR x 8
DB Seated SA Curls x 8
(each arm)
Banded Pull-Aparts x 20

B. "King of the Hill"
In a 20 min Window:
5 Turkish Get-Ups
(each arm)
10 Alt. DB Snatches
15 KB Swings
20 Cals (MC)