Sat Feb 19 "Bike Sprints"

Workout of the day

1) Clean & Jerk
Build to heavy single

2) Back Squats
5-3-2-1-1-Max Reps @ 50-60-70-75-85-90%

3) Bike Sprints
10s Sprint, 30s Easy Pace, rest 1:20, 4 Rounds For Max Calories

Details

1) Build to a heavy squat clean + jerk single resting as needed in 20 minutes.

2) Rest as needed, 20 minutes. Aiming for 3-5 reps on final set (do not stick to percentages if it’s not there.

3) 40s of work, 80s of rest, 4 rounds. Max effort on the 10s sprint.

At Home

4 Rounds:
400 Meter Run / 2 Minutes Any Machine
50 Double Unders
10 Burpees

Rest 3 Minutes