2 Sets of 4 intervals, alt A1/A2

A1. For time
15/12 (cal) Air bike
20m Sled push*
25 Wall balls @ 9/6kg
* Weight that is challenging but you can keep moving for 2 x 10m distance

A2. For time
5 Power clean and jerks @ 70/47.5kg
10 Bar-facing burpees
15/12 (cal) SkiErg

– 1:30 Air bike @ easy for recovery between intervals –
— 4:00 Air bike @ easy for recovery between sets —

Flow. Set 1: A1 – A2 – A1 – A2, longer recovery, Set 2 (repeat Set 1)

Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
The intent with the active rest is to work on your recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
Adaptation. Improve your anaerobic work and recovery capacity. Improve lactate clearance.

Movement options.
Air bike/SkiErg → Any other monostructural movement for same calories
Sled push → If no sled, 20m heavy SB bear hug carry
Wall balls → lighter ball
PC+J → 61/43kg, 52.5/35kg

EMOM 45 (5 rounds):
30 DU
12/10cal AB
10 Pull-ups
2 Wall Walks
10 KBS (US) 32/24kg
10m Double DB Walking Lunges 20/15kg
10 T2B
5 Strict Handstand Push Ups
Rest

50 double-unders
12 deadlifts (70/102,5 kg)
Right into…
800-m run

Scaled WOD
3 rounds for time of:
30 single-unders
10 deadlifts
directly into…
400-m run/500m row/1000m C2Bike

5 rounds:
21 Alt. DB Hang Snatches 20/15kg
15 Pull-ups
9 HSPU

Shoulder Press

6 x 3 @ start heavy ( RIR 1-2 / ~80% )

Go Every 2:30

Mobility

10 rounds for time
8 wall ball @9/6kg
10 cal row/bike/ski
12 alt dumbell snatch @22,5/15kg
14 Wall ball sit up
Timecap : 30 mins

3sets: 10-20s ON / 40s Off

1) chin over bar / or rings
2) ring support
3) hollow hold

B2.

2+3@barbell, 2+3@up to 75%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

Deadlift ( Deadstop )

3-4-5-6-5-4-3

Go Every 3:00