09/18/23

9/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 4
Power Snatch x 4
Squat Snatch x 4
Snatch Balance x 4
OH Squat x 4

A. In a 20 min Window:
Establish a 1 RM
Snatch

B. "Nancy"
Five Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Empty BB GM's

*Allow 4 min to Warm Up Part A

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

B. "Tag"
In a 20 min Window:
10 Russian KB Swings
10 Cal Row
10 Lat. Burpees over Bar
10 SDLHP