Cut out the power cleans. I went into the gym after an exam and was feeling a little rough so I prioritized the remainder of the work.
A1. Back Squat; 5-6 reps x5 sets; rest 10 seconds
255lbs
A2. Broad Jump; 1.1.1.1 x 5 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension)
B1. Snatch Grip RDL; 5-6 reps x 5 sets; rest 10 seconds
225lbs
B2. High Box Jumps; 1.1.1.1 x 5 sets; rest 3min (step down each rep)
Had a 30" box with three 45lb plates stacked on top for this
+
12 Sets:
Assault Bike 10 Seconds @ 100% effort
rest 1min
The 100% on the assault bike was, for today, based on how I felt and definitely not a true 100% effort
6 TnG Power Cleans @ 185# based on feel
rest 1min
Used weightlifting straps for these, my hands are still a little beat up.
Around set 9 I had to move the equipment to a different location in the gym to accommodate an intro class, so there was about a 3-4min break between sets 9 and 10. Don't worry, this was still very, very tough
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