11/13/26

11/13

FRIDAY

HXBXplus

Warm Up
2 min of:
Foam Roller
Followed by...
Two Sets of:
w/ an empty BB...
5 Muscle Cleans
4 Power Cleans
3 High Hang Squat Clean
2 Mid Hang Squat Clean
1 Low Hang Squat Clean

A. Every 2 min, for 8 Sets:
3 Position Hang Clean @ 65-75%
(High, Mid, Low)

B. Four Rounds of:
1 min on/1 min off
10 Chest to Bar's
Max Power Cleans (135/95lbs)
*One Score of Max Power Cleans

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Alt. Cossack Squats
:15 sec Side Plank (each)

A. In a 15 min Window:
Establish a heavy 5 Rep...
Deadlift

B. "Point Break"
In an 16 min Window:
6 DB/BB Deadlifts
8 DB/BB Hang Power Cleans
10 DB/BB Shoulder to OH
12 Box Jump-Overs
*25 Cals (MC) at the top of every 6 min