Wednesday Games Training

Hang Power Clean

• 5×3
• Progressive
• New set every 2:30

Floating Clean Deadlifts

• 3×4
• Start from the power position, lower the bar to below the knee, and return to the power position

Assault Bike Intervals

10x:40on/:20 off

• Rest 2:00

10x:30 on/:30 off

• Rest 2:00

10x :20 on/:40 off

• Pick a RPM and hold it for each set of 10 intervals.
• 70/60+ for the :40, 75/65+ for the :30, and 80/70+ for the :20.