07/01/24

7/1

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Lat. Burpees over Bar
3 Rounds of:
3-Position Clean

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
3-Position Clean
@ 50-60% of 1RM
(Hang Clean+Low Hang Clean+Clean)

B. Every 5 min, for 3 Sets:
20 Lat Burpees over Bar
12 Hang Power Cleans (135/95lbs)
*Record all 3 times

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Tempo Front Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
9 Cal Row/Bike
9 Ground to OH (light)
9 Lat. Burpees Over Bar
10 KB Swings
100m Run