A) Clean Pull + TNG Clean: 5×2+1; Rest 2 minutes (moderate load, good positions)
B) Back Squat: 4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave)
+
Assault Bike
6 Sets:
1 minute @70% (moderate, easy breathing)
1 minute @80% (slightly harder, controlled breathing)
1 minute (increase pace to very tough last 15-sec)
30-sec Rest
