7/3/2024

Power Clean

Build up to a Heavy Power Clean
10-12 minutes

Declaration of Independence

Affiliate Compete (RX+)

15:00 AMRAP

Buy in: 45/35 Calorie Air Bike

2 Rounds

45 GHD’s

45 Dumbbell Box Step Ups (35s/25s)(24/20)

-in remainder of time-

Max Calorie Air Bike

Freedom (RX'd)
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (V-Ups)
30 Dumbbell Box Step Ups (35s/25s) (24/20)
-in the remainder of time-
Max Calorie Air Bike

Independence
15:00 AMRAP
Buy in: 35/28 Calorie Air Bike
3 Rounds
20 V-Ups (Or Strict Sit-Ups)
30 Dumbbell Box Step Ups (25s/15s) (20/16)
-in remainder of time-
Max Calorie Air Bike

Liberty
15:00 AMRAP
Buy in: 30/24 Calorie Air Bike
3 Rounds
25 Sit Ups
30 Box Step Ups (20/16)
-in remainder of time-
Max Calorie Air Bike

• Target number of Calories: 35/25+ Calories

• Minimum number of Calories before scaling: 20/15 Calories