5 x 2 min on 2 min off

6 alt. DB squat clean 17.5/25kg
4 burpee box jump over
2 wall walk / 5m HS WALKS

Goal & Intensity
-Build the ability to perform technically demanding movements at high, repeatable intensity across multiple intervals.
-Each 2-minute effort should look and feel consistent from the first round to the last.
-Short, hard intervals where heart rate rises quickly, while skill elements force composure under fatigue.
-Dumbbells and burpees drive breathing; inverted work challenges control and positioning.
RPE 8 – you should finish each interval knowing you could do one more round, but not two.
Why this workout:
This session teaches athletes to blend strength, conditioning, and skill without losing movement quality.
The structure mimics competitive scenarios where recovery is limited but predictable.