4/30/2024

Strength

5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building sets (Don’t exceed 70% of 1RM Squat Clean)

The Wrath of Khan

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)

Partner
For Time:
200/160 Calorie Air Bike
200/160 Calorie Ski (OR Row)

Independence

Partner
For Time:
160/130 Calorie Air Bike
160/130 Calorie Ski (OR Row)

Liberty

Partner
For Time:
120/96 Calorie Air Bike
120/96 Calorie Ski (OR Row)

• Target time: 12-14 minutes

• Time cap: 16 minutes

Complete calories on one machine before switching to the next. Partners may split calories as desired.