6 sets:
.5 mile assault bike roll-off/roll-on
.3 mile assault bike @ 85%
.2 mile assault bike @ 90%

PM: MAP, high %, mixed
A. EMOTM 9:
1st: 3 touch-and-go high hang muscle snatches
2nd: 3 touch-and-go high hang power snatches
3rd: 3 touch-and-go high hang squat snatches
*Change weight per minute

B. Push jerk x2 + Split jerk x2
Build to a tough touch-and-go complex for today in 10 min

C1. Swiss ball hamstring curls
3×45-60s; 1111 tempo; Rest 30s
C2. Glute-ham raises
3×45-60s; 1111 tempo; Rest 30s
C3. Swiss ball hamstring curls
3×45-60s; 1111 tempo; Rest 3-4 min

D. Bottom-to-bottom tabata air squats
*8 rounds of 20s on, 10s rest in bottom of squat
+
(Rest 5 min)
Tabata jumping switch lunges
*8 rounds of 20s on, 10s off