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.
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