Today was a classic two-part day: build something heavy, then go and find your engine. First the deadlift — six sets of three at around 70% of your one-rep max, every two and a half minutes. Then, straight after, a 15-minute AMRAP to bring the heart rate up and the focus in.
The strength: heavy triples on the deadlift.
Six rounds of three at 70%, on a two-and-a-half-minute clock. Seventy per cent is genuinely heavy for a triple, and the interval gives you just enough recovery to make every rep count. Same standard we always hold: shoulders back and down, chest tall, push the ground away, and let your whole body rise as one. The strength principles behind it live in our key strength tips.
The engine: a 15-minute AMRAP.
As many rounds as possible in 15 minutes of:
• 5 touch-and-go power snatches
• 10 box jump-overs
• 6 wall walks
Three movements, one long push. Here’s what each one asks of you.
Touch-and-go power snatches.
Five reps from the floor, and the key word is continuous. Touch-and-go means the bar touches the floor and comes straight back up — no resting on the ground between reps, no resetting your grip. The power comes from your legs and hips driving the bar up; your arms guide it overhead. Keeping the set unbroken builds grip and teaches you to breathe under tension. Pick a load you can cycle for all five without it turning into slow singles. Love barbell cycling? See how we attack a heavy barbell complex.
Box jump-overs.
Ten of them, all the way over the box. Land softly, stand tall, and keep a steady rhythm — this is the movement that keeps the heart rate honest, so find a pace you can repeat for fifteen minutes rather than a sprint you’ll regret by round three.
Wall walks: the rep only counts when your chest touches the floor.
This is where reps get lost. Start on the floor — knees, chest, everything down, hands on the ground. Walk up the wall until your feet are about a foot off the floor, then walk all the way back down until your chest touches the floor again. That chest-to-floor touch is the rep — you can’t just land near the bottom and call it. “That’ll do” doesn’t count here. Hold yourself to the full range and the strength you build is real. If tight overhead positions are getting in the way, our mobility guide helps you reach them.
How to play it.
An AMRAP rewards a pace you can hold, not a heroic first round. Settle into smooth, unbroken snatches, steady box jumps and honest wall walks, and let the rounds add up. Scale the load and the wall-walk option so the whole fifteen minutes is a genuine effort for you. More on running your own race here, and the same conditioning mindset shows up in this piece. Warm up the positions first (here’s our pre-lifting flow) and you’ll get more out of every round.
Two parts, one goal: leave stronger than you came in. See you on the floor.