Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Air Squat x 10 reps
Followed by…
Two sets of:
Tall Clean x 5.reps
Front Squat x 5 reps
Hang Squat Clean x 5 reps
Then…
A.
Every 2:30 for 15 minutes (6 sets) of:
3-Position Clean @ 50-60% of 1-RM Clean
(Hang Clean + Hang Clean Below Knee + Clean)
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)
These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.
75-95
1:30/1:36/2:07
A. Ok
B. 1:42/1:19:2:13
A. 115-125-135-145-145-145
B. Sub 400m run, which about equivalent in effort to 30 cals on the bike, 135lbs HPC
1:59/1:54/1:47
A. 105-105-115-115-125-125
B. 2:20 – 2:18 – 2:03
A. Ok
B. 2:10-2:03-2:03 Rx