12/16/24

12/16

MONDAY

HXBXplus

Warm Up
Two Rounds of:
:30 sec Side Plank
(each side)
10 KB Swings
10 Goblet Squats
Followed by...
One Round of:
w/ an emty BB...
Muscle Clean x 3
Power Clean x 4
Squat Clean x 5
Push Press x 3
Push Jerk x 4
Split Jerk x 5

A. In a 24 min Window:
Establish a 1RM
Clean & Jerk

B. "2008 Games Finale"
For Time:
30 Squat Clean & OH
(155/105lbs)

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

1A. In a 7 min Window:
Back Squat x 8

2A. In a 7 min Window:
Front Squat x 6

B. "Tag"
In a 20 min Window:
10 Russian KB Swings
5 Lat Burpees Over Row
10 Cal Row
5 G2O
10 SDLHP
100m Run