03/06/23

3/6

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Cluster x 3
Push Jerk x 3
Split Jerk x 3

A. In a 20 min Window:
Establish a 1RM
Split Jerk

B. "Jackie"
For TIme:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 9
:40 on/:20 off
1) Goblet Squats
2) KB Rom. Deadlifts
3) DB Split Squats
(:20 sec each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs