Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint

<p><strong>"BikeErg Lactate Threshold"</strong></p><p>2 Rounds&nbsp;<br />3x (2 Min at RPE7, 3 Min at RPE7.5)<br />*Rest 5 Min at RPE2 between rounds.<br />Total: 35 Min</p>

<h4><strong>"Workout Two"</strong></h4><p>Freedom (RX’d)</p><p>Teams of 2<br />3 Rounds<br />15 Synchro Box Jump Overs (24/20)<br />30 Power Snatch (135/95)(split)<br />(KG Conv:&nbsp;61/43)<br /> </p><p>Individual Option<br />3 Rounds<br />15 Box Jump Overs (24/20)<br />15 Power Snatch (135/95)<br />(KG Conv:&nbsp;61/43)<br /> </p><p>Independence<br />Teams of 2<br />3 Rounds<br />15 Synchro Box Jump Overs (20/16)<br />30 Power Snatch (95/65)(split)<br />(KG Conv:&nbsp;43/29)</p><p><br />Liberty<br />Teams of 2<br />3 Rounds<br />15 Synchro Box Step Up and Overs (24/20)<br />30 Power Cleans (light)(split)</p>