03/16/23

3/16

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) PVC Pass Throughs
2) Inchworms
3) Hollow Hold
4) Side Plank (left)
5) Side Plank (right)
6) Burpee Broad Jump

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Muscle Snatch x 3
*Performed right above knee/increase load this week as much as mechanics will allow/focus on creating full and powerful hip and knee ext. and maintaining an optimal bar path

B. Every 5 min, for 3 Sets:
30/25 Cal Row
20 KB Snatches (24/16kg)
[10 each arm]
10 Burpees to Bar

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

* Allow 4-5 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Russian KB Swings
30 Alt. DB Snatches