05/23/24

5/23

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Front Squat x 3

*Allow 6 min to Warm Up Part A

A. Every 2:30, for 6 Sets:
2 Power Cleans
+
2 Squat Cleans
+
2 Front Squats
*Start around 60% of 1RM Power Clean and build to a heavy

B. Every 5 min, for 4 Sets:
500m Row
or
400m Run
10 Bar Facing Burpees
5 Squat Cleans (185/125lbs)

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) Inchworms

A. EMOM x 12
:35 on/:25 off
1) Strict Press
2) Single Leg V-Ups
3) DB Shoulder Flys
4) Hollow Pulses

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 SA DB Clean & Jerks
(5 each arm)
5 Pull-Ups