For 30 minutes complete: 3 squat cleans on the odd minutes 12/15-calorie bike on the even minutes ♀ 155 lb ♂ 225 lb
Scaling: Today’s workout is a physical and mental test. The weight on the cleans should be challenging for a set of 3. Quick singles are acceptable. Reduce the bike calories if you are unable to complete the first interval in 40 seconds or less.
Intermediate Option: For 30 minutes complete: 3 squat cleans on the odd minutes 10/13-calorie bike on the even minutes ♀ 125 lb ♂ 185 lb
Beginner Option: For 20 minutes complete: 3 squat cleans on the odd minutes 7/12-calorie bike on the even minutes ♀ 55 lb ♂ 75 lb