04/26/24

4/26

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Halting Snatch DL
+
Hang Snatch
+
Snatch
*Pause 2 sec above knee on halting, then stand it up, into the hang snatch, drop barbell, then immediately snatch from floor

B. For Time:
40/30 Cals (MC)
30 G2O (75/55lbs)
20 Bar Facing Burpees
400m Run
20 Bar Facing Burpees
30 G2O
40/30 Cals (MC)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
8 G2O
12 Cals (MC)
8 Lat. Burpees over Bar
12 Cals
8 Deadlifts
12 Cals