01/18/23

1/18

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Clean Lift Off x 5
Power Clean x 5
Squat Clean x 5
Front Squat x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 3 Sets:
2 Clean Lift Offs
+
Power Clean
@ 60% of 1RM
directly into...
Every :90 sec, for 8 Sets:
Clean x 2
@ 75-85% of 1RM

B. For Time:
800m Run
25 G2O (135/95lbs)

HXBX

Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
SL Deadlifts x 8
(each leg)
Banded Pull Throughs
x 15

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts