12/2/2024

Clean Deadlift + Hang Power Clean

6 sets:
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)
-Complete a set every 1:45-

Despicable Me

Affiliate Compete (RX+)

3 Rounds

15/12 Calorie Air Bike

9 Clean and Jerks (115/80)

-rest 3:00-

3 Rounds

12/10 Calorie Air Bike

6 Clean and Jerks (155/105)

-rest 3:00-

3 Rounds

9/7 Calorie Air Bike

3 Clean and Jerks (205/135)

Freedom (RX'd)
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (95/65)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (135/95)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (185/125)

Independence
3 Rounds
12/10 Calorie Air Bike
9 Clean and Jerks (75/55)
-rest 3:00-
3 Rounds
10/8 Calorie Air Bike
6 Clean and Jerks (115/80)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
3 Clean and Jerks (155/105)

Liberty
3 Rounds
10/8 Calorie Air Bike
9 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
8/7 Calorie Air Bike
6 Dumbbell Clean and Push Press (Light)
-rest 3:00-
3 Rounds
6/5 Calorie Air Bike
3 Dumbbell Clean and Push Press (Light)

• Target time each set:
  Set 1: 5-6 minutes
  Set 2: 5-6 minutes
  Set 3: 4-5 minutes

• Time cap each set: 7 minutes