6 Intervals, alternate A1/A2

A1. AMRAP 3
3 Wall walks
6 Hang squat cleans @ 61/43kg (135/95lbs)
12 Pull ups

– Rest 2:00 between intervals –

A2. AMRAP 3

400m Run
8 Push jerks @ 61/43kg (135/95lbs)
SkiErg for calories in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2-A1-A2

Overview. Short, fast intervals alternating between two mixed pieces. The goal is steady intensity and clean movement under pressure. Aim for consistent scores across each repeat of an interval..
Effort. Work at about 8.5/10 RPE. Push each 3-minute interval hard but leave enough in the tank to match your output across rounds. You should finish each piece breathing heavy but able to restart strong after the 2:00 rest.
Feel. Each interval will start smooth and then get harder fast. In A1, expect shoulder fatigue from the wall walks and pull-ups, and the hang cleans bring the heart rate up. A2 will feel more like an aerobic push. These will feel fast and demanding, but repeatable with smart pacing.
Adaptation. Build repeatability in short, high intensity mixed intervals. Train the ability to sustain quality movement and power output across repeated efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent across rounds?
– Which movement or pairing taxed you most, and why?
– Did you manage the 2:00 rest well enough to restart strong?
– What adjustment would help you keep output steady next time?
Movement options.
Wall walk → reduce reps to 1 or 2, intent is that you can keep moving through these
Barbell weight → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), weight you can keep moving with
Pull-ups → Reduce reps (6 or 9), reps you can keep moving with → Jumping pull-ups
Run → 500m Row/SkiErg or 1000m BikeErg
SkiErg → Air bike, BikeErg or Row for calories