09/14/23

9/14

THURSDAY

HXBXplus

Warm Up
3 min AMRAP:
3 Inchworms
6 KB Swings
Followed by...
One Set of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 OH Squat

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Snatch x 1.1
(two quick singles)
*Build as comfortable

B. "Ingrid"
Tend Rounds for Time:
3 Snatches (135/95lbs)
3 Bar Facing Burpees

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 9 min Window:
Bench Press x 8
*build as comfortable
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
200m Run