4-6 Intervals, alt A1/A2

A1. AMRAP 4
500m Row
20 Burpee box jumps, 24/20″
SkiErg for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 4
7 Power clean and jerks @ 61/43kg (135/95lbs)
14 Toes-to-bars
21 Wall balls @ 9/6kg (20/14lbs)

– Rest 3:00 –

Flow. A1-A2-A1-A2(-A1-A2)

Number of intervals. Only do the final two intervals IF you feel you’re able to maintain same output, otherwise be done after 4.

Overview. Alternating aerobic-capacity intervals. A1 is about pushing the buy-in (row+box) while still pacing enough to stay productive on the SkiErg at the end. A2 challenges your ability to cycle moderate barbell and gymnastics efficiently when your heart rate is already high. The goal is repeatable scores across all intervals.
Effort. Work at ~8.5-9/10. Each interval should feel hard by minute two and stay there. You should finish knowing you could reproduce a similar effort after the 3:00 rest. If SkiErg calories or wall ball speed fall off sharply, the opening pace was too aggressive.
Feel. Breathing and heart rate will climb fast and stay high. Push yourself to start hard for the first 30-45 seconds (this both drives the adaptation we’re looking for and mimics what tends to happen in competition events). Remember, comfort is not the goal.
Adaptation. Develops high-aerobic capacity and repeatability across short, demanding efforts. Trains the ability to recover between intense bouts and maintain efficiency when alternating between pure engine work and mixed barbell-gymnastics tasks.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your outputs consistent across all A1 and A2 intervals?
– Which interval limited you more: engine (A1) or mixed work (A2)?
– Did your pacing allow you to keep movement quality late in each AMRAP?
– What adjustment would help you narrow the gap between your best and worst round next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Burpee box jump → Burpees to a plate → Bar-facing burpees
Power clean and jerk → 52.5/35kg (115/75lbs), 43/30kg (95/65lbs) or 35/25kg (75/55lbs), weight you can keep cycling through as quick singles.
Toes-to-bars → Toes-to-rings → V-ups
Wall balls → lighter ball

Alternate B1/B2

B1. Push press – 5/5/4/3 @ 78+% (3 RIR), rest 1:00 before B2

B2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 7 (3 RIR), rest 2:00 before B1

Deadlift

3 x 3 @ 70-75%, rest 2:30-3:00 b/t sets

Front squat

4/4/3/2 @ 78+% (3 RIR), rest 3:00 b/t sets

– Do your first set @ or around 78%1RM front squat, then build over the remaining sets as reps decrease

5X5 UB Weighted Strict Pullups – heaviest possible, rest 2:00

4x sets of ( alt. A and B) 2/each

A:
In 7 mins
30 wall ball@9/6kg
30 USA swing @24/16kg
in remaining time amrap of :
20m sled push
20m burpees broad jump

REST 2 mins

B:
In 7 mins
200m run
20 KB DL @2x24/16kg
in remaining time amrap of :
10/8 cal row
10 Sand bag lunges (5/5)

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-70%
snatch
4x (75-80%x1, rest 10-15sec 75-80%x1, rest 10-15sec 75-80%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
4x (75-80%x1+1,rest 15-20sec 75-80%x1+1)
rest 1.5-2.5 min bwn sets

Metcon (80-85% effort)
4 sets 2 min on / 1 min off
odd : 24-30 db snatch + amrap of lateral burpee over dumbbell
even : 24-30 wall ball shots + amrap of toes to bars

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Pause back squat + box step ups

4x
3 pause back squat + 4+4 heavy box step ups with db’s
2min rest between sets

Every 2min x7-8 sets
1 snatch pull + 1 hip snatch + 1 overhead squat --> build up

WU

Weekly speed portion

CF
Weightlifting on the clock