5 Rounds

18/15 Calorie Bike

12 DB Hang Cleans

Rest 2 Minutes

MCx: 50/35

MAx: 15/12 cals, 35/20

MVx: 12/9 cals, 9 reps 25/15

GOALS + GUIDANCE: Push hard on the bike to spike your heart rate (:60-:75 at most), then transition quickly to unbroken dumbbell hang cleans. Choose a weight that challenges you but allows you to maintain good form through all 12 reps. Use the 2 minute rest to recover fully so you can hit each round at the same intensity. Target 20 minutes.