5/14/2021

B. Power Clean (from floor); 1.1.1 x 2 sets; rest 15 sec; rest 2min bw sets

225 - 245 - 255

C. Back Squat; 10 reps @ 60%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%; rest 2-3min bw sets

205 - 235 - 265 - 295

D. Front Squat; 5 reps @ 70% x 2 sets; rest 3min

225 - 245 - 255
+
Every 6 min x 4 sets:
A/B 3min @ 30min pace
A/B 45 Sec @ 10min pace
A/B 15 Sec @ sprint pace
Easy spin in remaining time

I used an echo bike for this and held 258-273 watts on the 3min portion, 333 watts for the 45 second portion, then 480+ watts on the spring. I definitely should have pushed harder on the sprint, but otherwise I'm ok with the paces.