06/07/23

6/7

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
300m Row
Banded GM's x 15

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Power Clean
+
Split Jerk
+
Clean & Jerk
*Build to todays heavy

B. Three Sets for Max Reps:
2 min on/2 min off
Cal Row x :90 sec
Thrusters (95/65lbs) x :30 sec
*Score is total reps of Cals+Thrusters

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. In a 9 min Window:
3 x 10 (minimum):
DB Strict Press
Shoulder Fly's
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row or Bike

2) 6 Burpees to Plate
8 KB Swings
10 Plate G2O