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Part A).
Skill Primer
Halted Clean Deadlift, Dip Muscle Clean & Press From Split Position
(5-8 sets x 2+2+3 / 0:03 pause below the knees)

Part B).
Tempo Clean Deadlift, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-65% / 0:05 from floor to hips)

4 Rounds for time

40/32 (cal) Row
20 Chest-to-bar pull-ups
15 DB Bench presses @ 2 x 32.5/22.5kg (70/50lbs)
10 Shuttle runs*

• 1 shuttle run = 25’/7.62m out + 25’/7.62m back

Time cap. 25:00

SESSION NOTES
Overview. A steady, longer piece that combines engine work with upper-body fatigue. The row builds pre-fatigue for chest-to-bars which in turn affect the DB bench. The shuttle runs are the only change to recover the upper body a bit before the next round. Success comes from managing upper body fatigue from the start and keeping the rounds consistent.

Pacing. Row needs to be strong but controlled. You want to be able to transition straight into chest-to-bars without excessive rest. While unbroken of course is fast on chest-to-bars, it’s better to break these from the start for most people so as not to go too deep into failure and get stuck later on (e.g. 12-8, 8-7-5 or even chipping away with quick 5s with short rests).

You need to be smart on the DB bench as it’s easy to open up with a big set, only to realise your mistake on the 2nd set (or next round). You’ll need to leave 2+ reps in the tank on all sets, especially at the start, otherwise you might get stuck.

Finally the shuttle runs are both the easiest part of the workout but also where you might lose focus and consequently lose a lot of time by slowing down too much. You have to stay on task here and keep putting in the work.

Tips. The DB bench press reps start at the top = if you can set up with the DBs already on straight arms when you lie down (“kicking” them up as you lie down) it’ll save you one half-rep that doesn’t count.

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest). Set up a 25’ lane for the shuttle runs.

Debrief.
– How was your pacing overall in each part of the workout?
– How was your set breakdown on each movement?
– How were your rest and transition times? Could you get straight to work each time?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row → Almost certain to show up at QF, don’t skip it. If you must then 70/50 (cal) Air bike.
Chest-to-bars → reduce reps (15) → Regular pull-ups (15 or 20) → Jumping pull-ups
DB bench → 2 x 27.5/20kg (60/45lbs), 2 x 22.5/15kg (50/35lbs) or 2 x 15/10kg (35/20lbs)
Shuttle runs → do them.

Hang power clean

5 x 3 @ 70+%1RM Power clean, Rest 2:00 between sets

6-5-4-3-2-2-2

Go every 2:30

4 Intervals, alt A1/A2

A1. For time
400m Run
20/15 (cal) Row
1200m BikeErg

A2. For time
400m Run
20/15 (cal) BikeErg
600m Row

– Rest 3:00 between intervals –

Overview. Aerobic capacity intervals. Each interval starts with a run to raise heart rate before hitting the machines. Aim for fast but repeatable pace on the intervals.

Effort. Work at 8/10. Strong but repeatable pace. If you’re completely out of breath and not in control, you’re going too hard. You should be able to match or stay close to your first A1 and A2 intervals on the repeat. Think 3-5km effort.

Feel. Breathing and HR will go up from the start with the run, then stay there. Overall you should feel like you are moving at a solid pace but still staying composed.

Adaptation. Builds high-end aerobic capacity and durability across cyclical efforts. Trains the ability to transition between modalities while maintaining consistent output and efficient mechanics.

Part B. This is purely easy aerobic volume for the legs. Ride at RPE ~4/10 and keeping the cadence smooth at 80–90 rpm. Use a low damper (1–3) and aim for a stable heart rate with minimal drift. If your legs start to feel pumped, back off the pace.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your second exposures of A1 and A2 close to the first?
– Did the opening run affect pacing on the machines?
– Which modality was hardest to keep steady?
– How stable did the heart rate stay during the optional bike work?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Machines → You can replace any machine for same duration

A)
In 12 mins build to Daily max of :
1 Snatch Deadlift
1 Hang Squat Snatch
1 Overhead Squat

B)
EMOM 18 mins
Min 1 & 2: amrap of : 7 Power Snatch @43/30kg + 7 Lateral burpee + 21 Double under *
Min 3: rest
Pick up where You left off!

4 mins ON/ 1 min OFF x 6 sets ( Alt. btw A&B )

A:
20/15 Row Calories
10 Lateral Burpee Over Rowers

B)
Run, 200 m/ Bike 500m
15 Wall Balls, 9/6 kg,

Accessory :
3 rounds for quality of:
20 Alternating V-ups
20 Bicycle crunch
20 Hollow Rocks

10 min E2MOM:
• 3 Power Cleans
• 2 Front Squats
• 1 Jerk
Start light; increase weight to finish as heavy as possible.

Lepo 1.5min