For time:

21/16 Assault Bike Calories

21 Hang Power Cleans, 115/80 lbs

15/12 Assault Bike Calories

15 Hang Power Cleans, 115/80 lbs

9/8 Assault Bike Calories

9 Hang Power Cleans, 115/80 lbs

— Rest 1:1 —

21/16 Assault Bike Calories

15 Hang Power Cleans, 155/105 lbs

15/12 Assault Bike Calories

9 Hang Power Cleans, 155/105 lbs

9/8 Assault Bike Calories

3 Hang Power Cleans, 155/105 lbs

Assault Bike Calories / Echo Bike Calories, 16/14 – 12/10 – 8/6

STIMULUS and GOALS
Stimulus is moderate intensity across the entirety of the workout. Athletes should aim to start with a bike pace that can be maintained across each bike set so that a strong effort can be applied when moving to the barbell.

Front Rack Box Step-up 14-14-14

Use the heaviest weight you can for each set. Rest as needed between sets.

This is for quality, not for load! Lightfoot touch on the way down.