Assault bike intervals:
2:00 on, 2:20 off
x 10 rounds.
The aim for this session is to reach an aerobic threshold, meaning we should be able to replicate the total calories, distance or RPM throughout each 2:00 window.
5 x 5reps @ 75%
1 x Max unbroken Reps @ 75%
Max 2:00 rest between sets
You should not fail any working sets
Load as prescribed, do not exceed
You should be able to hit this load for around 6-7 reps.
3 x 1 reps,
2:00 Rest between sets
This is NON HEAVING
You must catch the load in the bottom position.
The goal is Skill (footwork) and Strength / Speed.
If you need to ride the bar down YOU HAVE GONE TO HEAVY and defeating the objective.
Every 4:00 x 4 Sets
2 Hang Squat Snatch
ME unbroken Muscle-ups.
The goal is to hit a technical max over the sets and straight into the Gymnastics (paired) movement.
75 Power Snatch, 30/20kg
Reamining time AMRAP
2 Rope Climbs
Move with purpose.