4 Intervals, alt A1/A2

A1. AMRAP 6
800m Run
20 Burpee box jump overs, 24/20″
Power clean and jerks @ 70/47.5kg (155/105lbs) in the remaining time

A2. AMRAP 6
2000m BikeErg
30 Wall balls @ 9/6kg (20/14lbs)
Power clean and jerks @ 70/47.5kg (155/105lbs) in the remaining time

– Rest 2:00 between intervals –

Flow. A1-A2-A1-A2

Note (reps). You’ll want to get some reps on the barbell each time, adjust buy-in as needed.

Note (BB weight). PC+J weight should be such that you can keep chipping away at singles (see options if needed)

Buy-in options. Reduce reps in one or both movements: 600m Run, 12 or 16 BBxJO, 1500m BikeErg, 20 WBs

Overview.
The intent of today’s intervals is sustained hard work. They’ll teach you how to sit in a hard effort and still keep moving. The score is clean and jerk reps at the end of each interval. Aim for consistency across the intervals ( = do not push for max score on the 1st one, just to fail the other ones).

Effort.
Work around 8.5–9/10. This should be hard from the start, but you’re still in control. You need enough urgency to reach the bar with time left, while still being able to repeat the effort after 2:00 rest.

Feel.
These should feel like long, hard intervals rather than short sprints. The first few minutes need to be uncomfortable but controlled, with breathing building steadily through the buy-in. The Clean and jerks should feel like the hardest part of the interval, not because the bar is too heavy, but because you’ve already been working hard for several minutes.

Adaptation.
Develop your durability near the top end of sustainable aerobic work. This progression overall builds aerobic power, pacing control, and tolerance to discomfort as the intervals extend from 6 to 8 minutes over the next weeks.

Execution notes.
Run and bike at a pace that leaves you able to start the second station straight away. Burpee box jump overs and wall balls should be smooth and consistent, not all-out. On the clean and jerks, use fast singles from the start: step in, lift, drop, breathe, repeat. The goal is steady accumulation, not a big first burst followed by long pauses.

Debrief.
– How much time did you have on the barbell in each interval?
– Were clean and jerk reps consistent between repeats of A1 and A2?
– Which buy-in was harder?
– What adjustment could you make to reach the barbell sooner (without losing pace there)?

Movement options.
Run/Bike → 1000m Row/SkiErg, 2400m Air/Echo bike
Burpee BxJO → Lower box height → Burpee box step overs
Wall balls → Lighter ball
PC+J → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs)