A. Back Squat – 4×4-6 @31X1; Rest 2-3 minutes
B. Paused Power Clean (below knee) – Build to a tough triple
+
2 sets –
1 minute Assault Bike @80%
1 minute Assault Bike @50%
1 minute Assault Bike @82%
1 minute Assault Bike @50%
1 minute Assault Bike @85%
1 minute Assault Bike @50%
1 minute Assault Bike @87%
1 minute Assault Bike @50%
Rest 2-3 minutes
When increasing pace aim for the 80%, 82%, 85%, 87% efforts to be an increase of anywhere from 2-5 rpm at a time
