11/19/2024

Hang Power Clean + Push Press

5-4-3-2-1 Hang Power Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Power Cleans + 5 Push Press
Set 2: 4 Hang Power Cleans + 4 Push Press
Set 3: 3 Hang Power Cleans + 3 Push Press
Set 4: 2 Hang Power Cleans + 2 Push Press
Set 5: 1 Hang Power Clean + 1 Push Press
*Build across sets. Complete each complex unbroken. Rest 1:30 between sets.

Bowser’s Castle

Affiliate Compete (RX+)

5 Rounds

10 Dumbbell Power Cleans (70s/50s)

10 Dumbbell Bench Press (70s/50s)

-OR-

Mayhem Athlete Compete Option:

5 Rounds

5 Power Cleans (185/125)

5 Bench Press (185/125)(Or 15 Dumbbell Bench Press (50s/35s)

Freedom (RX'd)
5 Rounds
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)

Independence
5 Rounds
15 Dumbbell Power Cleans (35s/25s)
15 Dumbbell Bench Press (35s/25s)

Liberty
5 Rounds
10 Dumbbell Power Cleans (light)
10 Dumbbell Bench Press (light)

• Target time: 7-9 minutes

• Time cap: 12 minutes