A. Power Clean – Build to a heavy single in 10 minutes (no misses, sound technique)
B1. Clean Pull – 5×3 (moderate and snappy pause below knee); Rest 60-sec
B2. One and a Quarter Front Squat – 5×3 (moderate and fast out the bottom); Rest 60-sec
+
3 Sets:
10-sec Assault Bike (record peak wattage and RPM – get someone else to look at the screen here)
Rest to full recovery
+
3 Sets:
20-sec Row (record peak split)
Rest to full recovery
