Sprint and 21-15-9
Thursday, September 10th, 2026
Sprint//For Time
Rx
Every 3 Minutes for 8 Sets 200 Meter Sprint For Time 21-15-9 Bike Calories Hang Power Cleans (135/95)
Level 2
Hang Power Clean: 115/80
Level 1
18-12-9 Bike Calories Hang Power Clean: 75/55
Goal: Train repeatable running speed, then finish with a fast bike-and-barbell couplet.
Stimulus: Hard but repeatable 200s with recovery inside each interval, followed by a short, aggressive couplet.
Movements
runbikehang-power-clean
Equipment
assault-bikebarbell