4/21/21

FLOW: At the call of 3, 2, 1, go, athletes will start working on the bike. Once the burpees are completed, athletes will advance to the barbell and start working on their 30 power cleans. At the 2:00 mark, athletes will have to stop what they are doing and rest for 1:00. After the rest period is over, athletes will continue to work from wherever they left off in the first interval. Athletes will continue on in this fashion over the course of 8 intervals or until all of the work is complete.

Strategy

THE BIG TAKEAWAYS

1. Find a strong pace on the burpees but not one that will totally smoke us for the barbell.

2. Let’s aim for quick sets on the barbell. Singles on the power cleans and squat cleans are okay but will not get us very far with such small windows to work. Sets of 3 or more work great.

3. Another approach on the cleans could be to alternate between sets and singles. For example, alternating between 5 unbroken reps followed but 5 singles.

4. Let’s aim for big sets on the front squats. 8-8-7-7 or 10’s.

Modifications

30/24 CALORIE ASSAULT BIKE

– 30/24 Cal Echo Bike

– 30/24 Cal Air Runner

– 30/24 Cal Ski

– 40/30 Cal Bike Erg

– 24 Burpees

– 400m Run

POWER CLEANS

– Single Dumbell

– Double Dumbbell

– Box Jumps

– Broad Jumps

FRONT SQUATS

– Single Dumbell

– Double Dumbbell

– 1.5x Air Squats