4 Intervals

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Shoulder to overheads @ 83/61kg
3-6-9-etc. Toes-to-bars

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Squat cleans @ 83/61kg
2-4-6-etc. Bar-facing burpees

– Rest 2:00 between intervals –

Pace. The aim is to keep a “comfortably hard” pace throughout on each AMRAP. The target should be to avoid any unnecessary breaks, keeping the work unbroken as much as possible on A1, and steady, fast singles on A2. With only 2-minutes of rest between AMRAPs, you need to pace these appropriately to be consistent on your effort and score each time
Session RPE. 7-8/10, you should feel tired but not exhausted at the end of the workout.
Intent. The running mixed focused conditioning sessions will build your engine and specifically improve your running in workouts.