04/04/24

4/4

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) High Hang Snatch
2) Hang Snatch
3) Low Hang Snatch
*Squat Snatch for all three

A. In a 16 min Window:
3-Position Snatch
*Build to a heavy for the day
[high hang, hang, low hang; pause at a full 1 sec at each position]

B. Three Rounds of:
Against a 3 min clock...
400m Run
Max Reps OH Squat (115/75lbs)
-rest 2 min between-

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Cobra

A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set

B. "Tag"
In a 20 min Window:
10 SA DB Hang C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row