AM:
4 sets:
10s assault bike @ 90+%
1:50 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
12s assault bike @ 90+%
1:48 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
14s assault bike @ 90+%
1:46 assault bike @ 50%
*Increase pace per round on assault bike.

PM:
A. Split jerk
5×3; Rest 90s
*Reset each rep. No heavier than 80%.

B1. Pendlay rows
3×5; 40×0 tempo; Rest 60s
B2. Close-grip bench press
3×5; 40×0 tempo; Rest 60s

C1. Strict weighted ring dips – lockout into external rotation up top
3×6; 20×0 tempo; Rest 15s
C2. DB bench press
3×12; 20×0 tempo; Rest 15s
C3. Banded tricep push-downs
3×25; 1010 tempo; Rest 2-3 min

D1. Double DB bent over rows
3×6; 20×0 tempo; Rest 15s
D2. DB upright rows
3×12; 20×0 tempo; Rest 15s
D3. Banded face pulls
3×25; 1010 tempo; Rest 2-3 min

E. E20s for 10 min:
1 power clean (moderately tough – no misses)