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. No hook no feet squat snatch
4×3; Rest 60s
*Moderate load.
**May have to start with wider stance to get under bar with no feet movement.

B. Tall jerk x2 + Jerk balance
4x(2+1); Rest 60s
*Moderate load. Nail positions.

C1. Depth jump
4×1.1; Rest 30s
*Moderate height box.
C2. Standing long jump
4×1; Rest as needed

D. 3 sets:
10s assault bike @ 95%
50s assault bike @ 50%
15s assault bike @ 95%
1:45 assault bike @ 50%
+
(Rest 10 min)
+
3 rounds:
10 hang power cleans (155/105)
10 bar-facing burpees