3/25/2025

Power Clean + Hang Squat Clean + Push Jerk

Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean

After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-

Numbuh Two

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)

Independence
18-15-12-9-6-3
Calorie Air Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
(Womens Calories: 15-12-9-7-5-3)

Liberty
14-12-10-8-6-4
Calorie Air Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
(Womens Calories: 12-10-8-6-4-2)

• Target time: 15-17:00

• Time cap: 18:00