4 Intervals

AMRAP 7
200m Run
4 Hang power cleans @ 83/61kg
8 Handstand push-ups

AMRAP 7
16/12 (cal) Row
12 Wall balls @ 9/6kg
8 Toes-to-bars

– 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 both A1 and 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.