12 min Warm-up
- Warm-up Clean and Jerk
- 400m Run
- Assault Bike recovery.
E3MOM for 24 minutes
- 200m Sprint
- 3 explosive ball squat jumps (50/30)
- 1 clean and jerk (around 75%)
- C2 or Assault Bike recovery ride for the remaining time
Get at least 1-minute of recovery. Reduce run meters if needed.