3 Rds with 3:00 rest between each round


barbell weighted step-ups, alternating

box-jump over @ 20/16

squat clean

*athlete chooses weight


level 1: power clean and front squat

level 3: go light and save the legs for redo on monday


Comp Hw

15 Minutes Assault Bike

*Every 90 seconds, sprint for 20 seconds.  Then return to an easy pace. Do not stop cycling at any point during the work.



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