4/30/2026

Squat Clean + Hang Squat Clean

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Set 6 -

2 Reps

Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8

New York Knicks

COMPETE (RX+)

75 Wall Balls (20/14)

25 Power Cleans (185/125)

75 Wall Balls (20/14)

FREEDOM (RX):
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
(Score by Time)

INDEPENDENCE (Intermediate):
75 Wall Balls (14/10)
25 Power Cleans (145/100)
75 Wall Balls (14/10)

LIBERTY (Beginner):
50 Wall Ball Thrusters (light)
25 Dumbbell Power Cleans (light)
75 Wall Ball Thrusters (light)

Target Time: 8:00-10:00

Time Cap: 15:00