9/13/2024

Power Clean + Push Jerk

10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

“Have Mercy!”

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)

Independence
10:00 AMRAP
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)

Liberty
10:00 AMRAP
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds