2024-01-20

• Overview: Today's piece is a longer bike set with some big sets on the barbell, making it a heavy leg emphasis with some heavy breathing. Athletes will need to balance their paces on each to allow for quick transition from one movement to the next.
• Bike: 2 minutes or less.
• Hang Power Cleans: 30 seconds or less in 1-2 sets.
• Athletes cannot hang squat clean into first front squat rep, completely stand up final power clean before initiating your front squats.
• Front Squats: 1 minute or less. Light to moderate front squat weight in unbroken sets.
• Score: Total time to complete work.

• Athletes may choose to break at 9 reps on the hang power cleans in order to take a quick break and use their 10th hang power clean to get themselves set for their unbroken 10 front squats.
• Attempt to control breath rate on the bike to allow for quicker transition to the barbell each round.
• A lower damper on the bike at an 80+ RPM pace will help to reduce some leg fatigue for the front squats.

30/24 CALORIE BIKE

• Reduce Reps
• 2:00 Time Cap
• 30/24 Calorie Row
• 25/20 Calorie Ski
• 400m Run
• 300m Air Run

HANG POWER CLEANS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• 20 Air Squats

1 Round:
8/6 Calorie Bike
4 Hang Power Cleans
4 Front Squats