09/07/24

9/7

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Row
2) Empty BB Squat Clean
3) Empty BB Thrusers

A. 30 min AMRAP:
In teams of 2...
15 Cal Row
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH
*Alt. FULL ROUNDS

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Plate G2O
12 Plate Goblet Squats
12 DB Hang Squat Cleans
12 Alt. DB Snatches
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP