11/04/26

11/4

WEDNESDAY

HXBXplus

Warm Up
2 Min Bike or Row
Followed by...
Two Sets of:
w/ an empty BB...
5 Muscle Cleans
4 High Hang Squat Cleans
3 Hang Squat Cleans
2 Low Hang Power Cleans
1 Front Squat

*Allow 6-8 minutes to Warm Up Part A

A. Every 2 min, for 6 Sets:
3 Position Hang Clean
@ 60-70% of 1RM Clean
(High, Mid, Low Hang)

B. Every 2 min, for 3 Sets:
(9 Intervals)
:45 on/1:15 off
1) Max Hang Power Cleans
(135/95lbs)
2) Max Double Unders
3) Max Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
*Nasal breathing only
Followed by...
Two Rounds of:
8 KB Turkish Get-Ups
(4 each)
12 KB Halos
(6 each direction)
16 Squat Jumps

A. "Tag"
In a 30 min Window:
200m Run
50m KB Front Rack Carry
15 Wall Balls
12 Med Ball Thrusters
9 Devils Press
6 Burpee Broad Jumps