A) Segmented Clean Pull: 4×1.1; Rest 1 minute (light technical focus)
B) Clean Pull + TNG Clean: 5×1+1; Rest 2 minutes (moderate load, good positions)
C) Back Squat: 2, 1, 2, 1, 2, 1 ; Rest 2-3 minutes (heavier each wave)
+
Assault Bike
4 sets –
3 minutes @85%
2 minutes @50%
