2 Sets of Intervals

A1. AMRAP 3
3 Power snatches @ 61/43kg
6 Bar-facing burpees
12/9 (cal) Row

A2. AMRAP 3
12/9 (cal) Air bike
6 Power clean and jerks @ 61/43kg

A3. AMRAP 3
60 Double-unders
9 Front squats @ 61/43kg
12 Chest-to-bar pull-ups

– Rest 2:00 between intervals –
— Rest 4:00 between sets —
Flow. A1-A2-A3-4:00 rest-A1-A2-etc.

Overview. These are intended as fast, hard, sustainable intervals for the whole interval. This means finding a pace on each that you can (barely) maintain through the interval (and recover in time for the next one). We are progressing to 3-minute intervals this week. You will have to adjust the pacing to keep your output through the intervals.
Power snatches and PC+J should be singles. The most important thing is to keep moving (we want you working for as much of each interval as possible). See movement options as needed to ensure you can keep doing work.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles. Develop your capacity to maintain high work output in workouts.

Movement options.
Barbell → 52.5/35kg, 43/30kg

Double-under → Reduce reps (30 or 45) → Single cross-overs (30)
Chest-to-bar pull-ups → reduce reps (9) → Regular pull-ups