6 Intervals

A1. For time
200m Run
1000m BikeErg
200m Run

A2. For time
500m BikeErg
400m Run
500m BikeErg
– Go every 6:00 –

Flow. Alternate A1 / A2 every 6:00

Feel. These are intended as fast/hard but repeatable intervals. Your aim is to stay within a few seconds (+/- 0:05) of your 1st intervals of each. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pace. You’re looking to run at or faster than your 3km pace and bike at or faster than your 5km pace.

Clean and jerk

3 to 5 x 1 @ 75-80%1RM clean and jerk, go every 1:30-2:00

Clean and jerk

Halting clean + Clean and jerk – 4 x 1+1 @ 70-75%1RM clean and jerk, go every 2:00

Pause at the knee on the halting clean
– Drop the bar after the halting clean and reset for the full clean on each set of B1
– Build up within the percentage range on each set if you can

Rest day - what did you do?

Hang Snatch, six sets of doubles.

AMRAP 10-12min

45s machine
5-8 romanian deadlift ( snatch grip )
5-8 hang snatch
5-8 snatch balance
5-8 snowangel

20 Deadlift (155#) - ((165# - RX)
400M row ((run RX))
20 Kettlebell Swing (35#) ((RX 53#))
400M row
20 Overhead Squat (35#) ((RX 85#)
400M row
20 Burpees
400M row
20 Pull ups - chest to bar (I used 2" band)
400M row
20 Step ups ((RX Box jump 20"))
400M row
20 Dumb bell Squat Clean (15#) ((RX - 30#))
400M row

Overhead or Front Squat
3x5
Use the same Weight for All Sets
Week 5 of 6

It is a deload week, stay moderate across all sets!

EMOM 16

1 Minute : 5 Overhead Squat ( taken from rack )
2 Minute : 20 Russian Twist w/ Plate
3 Minute : Max Calories Bike Erg
4 Minute : Rest

EMOM 12

1 Minute : 7 Reps Bench Press @ 75% heaviest OTD
2 Minute : 10 Wallball
3 Minute : 15 Sit-Ups