4/23/2025

Squat Clean + Push Jerk

Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+

Deputy Kovacs

Affiliate Compete (RX+)

For Time:

250/200m Row

150ft Single Dumbbell Walking Lunge (70/50)

250/200m Row

125ft Single Dumbbell Walking Lunge (70/50)

250/200m Row

100ft Single Dumbbell Walking Lunge (70/50)

250/200m

75ft Single Dumbbell Walking Lunge (70/50)

250/200m Row

50ft Single Dumbbell Walking Lunge (70/50)

Freedom (RX'd)
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)

* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.

Independence
For Time:
200/175m Row
150ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
125ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
100ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
75ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
50ft Single Dumbbell Walking Lunge (35/25)

Liberty
5 Rounds
150/125m Row
50ft Walking Lunge

• Target time: 10:00-12:00 minutes

• Time cap: 15:00