4 Total intervals, alt A1/A2

A1. For time
500m Row
15 Push jerks @ 70/47.5kg
500m SkiErg
12 Hang squat cleans @ 70/47.5kg

A2. For time
500m SkiErg
8 Power snatches @ 70/47.5kg
500m Row
16 Overhead squats @ 70/47.5kg

– Go every 8:00 –

Overview. Two barbell-focused intervals, combining row/ski with moderate heavy weightlifting. Can you keep the sets in all movements unbroken?
Adaptation. Improve aerobic capacity and barbell cycling under fatigue. Reinforce efficient posture and overhead stability under fatigue.
Effort. RPE 8-9/10. Each interval should take 5–6 minutes, leaving 2–3 minutes of recovery. You should aim to match or slightly improve your time across rounds without major breakdowns in form.
Feel. The machines will raise your heart rate fast, but it’s the barbell work where pacing matters. Expect leg fatigue and breathing to accumulate after the first two intervals. A2 will feel more technical, especially on the overhead squat, stay focused on balance and control, not just speed.
Debrief. Take 2–3 minutes to reflect on the session
– Were your times consistent across intervals, or did one round fall apart?
– Did your barbell strategy (unbroken vs. quick breaks) support your pacing?
– Which movement felt most limiting—jerks, hang squat cleans, power snatches, or overhead squats?
– Name two (2) things you managed well. What’s one (1) adjustment for next time?

Movement options.
Barbell weights → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs)
Row/Ski → 1000m BikeErg, 400m Run or 35/25 (cal) Air bike