A.One and Quarter Front Squat – Every 30-sec x 10 (speed and positional focus)

B. Snatch High Pull – Every 30-sec x 10 (speed and positional focus)

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10 miutes Assault Bike
10-sec Sprint (build to all out last 2-sec)
50-sec Rest/Easy Spin
*Jump off the bike once you’ve done the 10-sec sprint and then get back on ~30-sec and start moving the bike so you’re ready to go again at :00

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