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)
Warm-Up Flow
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps
Build over the course of the five sets to today’s heavy double.
A.
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Power Clean + Power Clean & Jerk @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean & Jerk x 2 reps @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean & Jerk x 1 rep @ 85-90%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 90-100%
B.
Against a 3 minute clock, complete:
15 GHD Sit-Ups
15 Dumbbell Box Step-Overs (50/35 lbs; 24/20″)
Max Calorie Row
Rest 3 minutes; complete for a total of THREE sets.