Compete/Train

[On the 0:00]
For Time:
21 Power Cleans 85/115 M65/95
21/30 Calorie Bike/Row or 400 M Run
21 Power Cleans

[On the 8:00]
For Time:
15 Power Cleans 105/155 M80/115
21/30 Calorie Bike/Row or 400 M Run
15 Power Cleans

[On the 16:00]
For Time:
9 Power Cleans 135/185 M95/140
21/30 Calorie Bike/Row or 400 M Run
9 Power Cleans

[Cap at 24:00]

*Score = Sum Total Time it takes to complete the workout

 

Sweat

[On the 0:00]
For Time:
21 Power Cleans 65/95 M55/85
30/40 Calorie Bike/Row or 500 M Run
21 Power Cleans

[On the 8:00]
For Time:
15 Power Cleans 85/115 M65/95
30/40 Calorie Bike/Row or 500 M Run
15 Power Cleans

[On the 16:00]
For Time:
9 Power Cleans 95/135 M75/105
30/40 Calorie Bike/Row or 500 M Run
9 Power Cleans

[Cap at 24:00]

*Score = Sum Total Time it takes to complete the workout

AFTER PARTY– If you did not Deadlift on Monday- do this
Deadlift:
1 Set of 5 @ 65% 1RM
1 Set of 5 @ 73% 1RM
3 Sets of 5 @ 78% 1RM
1 Set of 5+ @ 78% 1RM
[Leave 1-2 Reps In The Tank On Max Set]

 

AT HOME:
[On the 0:00]
For Time:
21 Double Dumbbell Power Cleans
400 Meter Run
21 Double Dumbbell Power Cleans

[On the 8:00]
For Time:
15 Double Dumbbell Power Cleans
400 Meter Run
15 Double Dumbbell Power Cleans

[On the 16:00]
For Time:
9 Double Dumbbell Power Cleans
400 Meter Run
9 Double Dumbbell Power Cleans