AM:
4 sets:
10s assault bike @ 100%
1:50 assault bike @ 50%
+
(Rest 3-5 min)
+
3 sets:
20s assault bike @ 97%
2:10 assault bike @ 50%
+
(Rest 3-5 min)
+
2 sets:
30s assault bike @ 97%
3 min assault bike @ 50%

PM:
A. Tall snatch w/ 1s pause in receiving position
5×3; Rest 60s
*Moderate load. Nail positions.

B. Jerk balance w/ 1s pause in receiving position
5×3; Rest 60s
*Moderate load. Nail positions.

C. Standing long jump
4×1.1; Rest as needed
*Reset between attempts. Jump as far as possible.

D. 30s thrusters @ 100% (115/75)
3 min assault bike @ 50%
30s burpees @ 100%
3 min assault bike @ 50%
30s thrusters @ 100% (115/75)
3 min assault bike @ 50%
30s burpees @ 100%
3 min assault bike @ 50%
+
(Rest 10 min)
+
For time:
20 row calories
150 double-unders
40 row calories
150 double-unders
20 row calories