Engage

This is a power workout designed to train both effort and explosiveness. The cleans or swings should be a primer for the sled. Choose a weight that requires you to be aggressive but is doable and allows for quick reps. Move immediately into a short, heavy push on the sled. ALthough the weight should feel heavy, move the feet as fast as you can against the load.

Rest remainder of the 3 minutes

Then, a 2 minute window to sprint all out 15-20 seconds on the fan bike and rest remaining time before hitting the next round.