Rules: Athletes will receive 10 minutes to complete the workout. They will be assessed a one second penalty for each rep not completed within the time cap.
Assault Bike: Athletes will pedal until they reach 20 calories. The bike will be reset after each round.
Squat Cleans: The bar must touch the floor each rep with the athlete passing through a full squat (hip crease below the knee), finishing with the hip and knees fully extended. The elbows must be in front of the bar.