6-8 Intervals

A1. AMRAP 1:30
5 Power cleans @ 61/43kg (135/95lbs)
5 Bar-facing burpees
5 Chest-to-bar pull-ups

A2. AMRAP 1:30
5 Push jerks @ 61/43kg (135/95lbs)
5 Box jump overs, 24/20″
5 Toes-to-bars

– Rest 1:30 between intervals –

Flow. Alternate A1 / A2

Number of intervals. Only do the final intervals IF you can still match your / get close to your previous pace

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 1:30 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions to control the pace. Fast singles in the power clean is probably a good idea but don’t hesitate to touch-and-go if your fitness can back it up.

Session RPE. 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 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.
Barbell → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)
Chest-to-bar → Pull-ups → Jumping pull-ups
Toes-to-bar → Toes-to-rings → Hanging knee raises