07/14/23

7/14

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
Clean Grip Rom. DL x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Tall Jerk x 5
Split Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean & Jerk x 2
*goal is to build to around 85% by set 8

B. 12 min AMRAP:
20/15 Cal Bike
10 Pull-Ups
5 G2O (135/95lbs)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) DB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Back Squats (light)
2) Rom. DL
3) Jumping Lunges

B. "Tag"
In a 20 min Window:
10 DB/BB Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 DB/BB Front Squats