04/20/23

4/20

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 3
Power Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Power Snatch x 2
*Build to a heavy 2

B. Three Rounds for Time:
400m Run
10 Power Snatches (135/95lbs)
5 Ring Muscle-Ups
(scale: 12 Pull-Ups)

HXBX

Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. In a 15 min Window:
Deadlift x 6
*Build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's