Monday, October 6th, 2025
Weightlifting
Power Clean 1RM
Every 90 seconds x 10 Sets
1 Power Clean
*Starting @ 60-65% of 1RM and building up to a new 1RM for the Day
Conditioning
“American Idiot”
Every 3:00 x 5 Sets
15/11 Echo Bike or 16/13 Calorie Bike Erg
5 Power Cleans
15 American Kettlebell Swings
Power Cleans: 75% of 1RM
Kettlebell Swings: 53/35lb, 24/16kg
Score: Sum Total Time
Time Cap: 2:40 / Set
Optional Accessories
For Quality
3 Sets:
10/10 Single Leg GHD Hip Extensions
16 Dual Kettlebell Gorilla Rows
:15/:15 Star Plank
:15/:15 Copenhagen Plank
Load: Choice
