02/12/24

2/12

MONDAY

HXBXplus

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

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Hang Snatch
+
OH Squat
*Build to a heavy

B. Five Rounds for Time:
6 OH Squat (135/95lbs)
12 Pull-Ups
30 DU's

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. In a 12 min Window:
Back Squat x 8
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Russian KB Swings
20 Air Squats