3-4×2@75-80%, rest btw sets 2min

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Slow Power Snatch + Pause Snatch (pause on catch)
3x1+1reps @55-65%
Power Snatch + Power Snatch + Squat Snatch
3x(70-75%x1, rest 10-15sec 70-75%x1, rest 10-15sec 70-75%x1)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Slow Power clean + push jerk + Hang squat clean +split jerk (pause on catch)
3x1+1+1+1reps @55-65%
Power Clean + Push Jerk and Squat Clean + Split Jerk (so first 1+1 is pc&pj and second 1+1 sc+sj)
3x(70-75%x1+1,rest 10-15sec 70-75%x1+1)
rest 1.5-2 min bwn sets

Metcon
1 set at 85-95% effort on each 10 sec piece
8 rounds of 10 sec on / 20sec off
Echo bike

3 STOH

Run 21.1 km

Muscle Snatch + Power Snatch
3x3@50%
3x4@60%
3x2 @70%
3x2@80%
    
POWER clean
2x3 @50%
2x2 @60%
2x2 @70%
1x1 @80%

Split Jerk
2x7 @50%
2x8 @60%
2x5 @70%

Half Squats + Deep Squats
2x6@50%
3x8 @60%
2x4@70%

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
6-10 Reverse nordics

2 rounds:

Amrap 3
8/6 cal row
6 db hang clean 22.5/15kg (3+3)
4 db box step ups @22.5/15kg (alt.)

-rest 2min

Amrap 3
8 wall ball @9/6kg
6 toes to bar / knee raises
4 push ups

-rest 2min

20min for Load and Quality

10/10 Cossack Squats
10 Double DB Snatches
10 Straight arms and Legs weighted Situps
10 Double KB Squats
9/7 Strict Cal Row or. 7/5 Strict Cal Ski

Every 6 minutes x 3 sets
400/300m row/ski or 800/600m bike
60m farmer carry@2x32/24 kg
20m medball walking lunge@9/6 kg

-rest 3 minutes-

Every 6 minutes x 3 sets
400/300m row/ski or 800/600m bike
60m sandbag carry@45/30 kg
20 wall ball@9/6 kg

4 Intervals, alt A1/A2

A1. AMRAP 6
200m Run
6 DB Devils presses @ 2 x 22.5/15kg
12 Chest to bar pull-ups

– Rest 4:00 –

A2. AMRAP 6
40 Double-unders
8 DB Front squats @ 2 x 22.5/15kg
12 Toes-to-bars

– Rest 4:00 –

Overview. These intervals challenge your ability to perform under fatigue and recover efficiently between efforts. You’ll be operating at a high-output where aerobic and anaerobic systems overlap, requiring controlled breathing, smart pacing, and good movement economy. The structure teaches you to move well when tired and come back ready after incomplete rest.
Adaptation. Improve local muscular endurance (grip, midline, pulling), aerobic recovery between sets, and your ability to manage fatigue across mixed-modal efforts.
Effort. RPE 8–8.5/10. You should be breathing hard but moving well throughout. Start controlled in the first minute, then build to a sustainable push. You want to finish each AMRAP with the feeling that you could match that effort again after rest.
Feel. A1 will feel grindy and grippy, expect rising heart rate and forearm fatigue. A2 is more technical and core-intensive; double-unders and T2B will get sharper or sloppier depending on your pacing. Movement quality matters, move fast, don’t rush.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you hold consistent rounds in both A1 and A2, or did one fall off?
– Which movement was the bigger limiter for you?
– How was your pacing?
– What’s one thing that helped you stay composed? What’s one thing you can refine for these kinds of intervals?
Movement options.
Run → 12/8 (cal) SkiErg, Row or Air bike
DB devil’s presses/FS → 15/10kg (35/20lbs) DBs
Chest-to-bars → reduce reps (8) → Pull ups (8 or 12) → Jumping pull ups
Double-unders → Reduce reps (20 or 30) → Speed rope (30 or 40)
Toes-to-bars → reduce reps (8) → Toes-to-rings (8 or 12) → ab-mat sit-ups