Every 2:00 × 6 Sets
1 Squat Clean + 1 Hang Squat Clean @
72–75% or RPE 7–8
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
100ft Farmer Carry (moderate)
-rest 1:00 between sets-
(Score by Time each set)
OPTION 2 – RECOVERY WORKOUT
At Continuous Zone 2 Effort:
15 Min Bike
15 Min Slog Jog, or Incline Walk
15 Min Row
Movement & Mobility
2-3 Rounds of:
12 Scap Push-Ups
12 Wall Slides
15 Banded External Rotation
1:00 Child’s Pose w/Reach (each side)
(Score by Time)
(KG conv: 75/50 PC, 9/6 WB)