TUESDAY // SEPTEMBER 22, 2026
Weightlifting
Power Clean
For Load:
Every 2:30 x 5 Sets @ 70%+
2 Complexes
1 Segment Power Clean (Knee)
1 Paused Low Hang Power Clean
-rest :10 b/t complexes-
Percentages are based on the 1RM Power Clean.
Conditioning
“Fight or Flight”
For Time
400m Run
20 Burpee Box Jump Overs (Facing)
30/22 Calorie Bike
20 Burpee Box Jump Overs (Facing)
Optional Accessories
For Quality:
3 Sets:
10-12 Weighted GHD Hip Extensions
:45 Sorenson Hold
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
1:00 Forearm Plank
