6-8 Intervals

A1. AMRAP 3
30/24 (cal) Row
20 Wall balls @ 9/6kg (20/14lbs), 10′ target
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 1:00 before A2 –

A2. AMRAP 2
2 Rope climbs
12/10 (cal) SkiErg
AMRAP Power clean and jerk @ 83/61kg (185/135lbs) in the remaining time

– Rest 2:00 before A1 –

Flow. Alternate A1 / A2

Number of intervals. Only do the final set of 2 intervals IF you have more to give

SESSION NOTES
Pace. Remember that you have 6-8 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 1:00/2:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and machines to control the pace.

Session RPE. 8.9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to the same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Air bike/Ski → Other machine, same calories
Wall ball → Lighter ball
PC+J → 70/47.5 kg (155/105 lbs), 61/43 kg (135/95 lbs), 52.5/35 kg (115/75 lbs) or 43/30 kg (95/65 lbs), weight you can keep moving with as singles.
Burpee box jump over → lower box → Burpee box step overs