Change in plans. Everyone will get to do their own anaerobic lactic sets !
5 sets @ 100 percent effort
30s amrap squat clean - use 50 percent of your 1rm
30s amrap burpees over the bar
30s airdyne
Rest 7-10 mins - shorter during early sets
Males use white airdyne. Females brown airdyne
Ensure a minimum of 7 reps on squat clean. If you can't get there use less weight or switch to level 1.
Goal is 7-10 squat cleans , 7-12 burpee and 10-15 calls on airdyne for every set.
Level 1
30s goblet squat
30s burpees
30s row sprint/ or airdyne
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