Mobilize, then:
Assault Bike x 60 seconds
Over/Under Drill x 60 seconds (left side)
Assault Bike x 60 seconds
Over/Under Drill x 60 seconds (right side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (left side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (right side)
A.
Every 90 seconds, for 18 minutes (12 sets):
Dead-Stop Front Squat x 3 reps @ 75% of 1-RM Dead-Stop Front Squat
B.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.
Two sets of:
45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Front Squat + Jerk @ 70%
Followed by…
Every 2:30, for 15 minutes, complete:
3-Stop Halting Clean Deadlift + Clean + Jerk @ 70-75%
(the halting clean deadlift requires a pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and drop the barbell. Set-up properly and perform a full clean and jerk with a 2 second pause in the receiving position)
C.
Against a 3 minute clock, complete:
400 Meter Run
Power Cleans x Max Reps 165/105
Rest 3 minutes. Complete a total of FOUR sets.