2 x 2

More weight, less reps ;) Almost there...

Accumulate 3 minutes of L-sit

A1)
Deadlift 5,4,3,3
3 sec Isom.stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5,5,4,4
2-2-X-1

Rest 1:30

go heavier than last week*

Squat clean thruster (1RM)

Clean pull 4x3

6 kertaa Overhead squat, 80% OHS maksimista:

2 - 2 - 2 - 2 - 2 - 2

Lepää 1-2 min.

20min AMRAP:

• 10 Push Press (N 40kg / M 52,5kg)
• 10 Swingi (amer.)(N 16kg / M 24kg)
• 10 Boksihyppy (N 50cm / M 60cm)

In 20 minutes:

Clean 5 x 3

• use more weight (2,5-5kg) than last time
• same weight in all sets
• these should still feel manageable

3 stations, rotation on the minute.
A) Row or Assault
B) Burpee
C) sit-up + air squat.
Coach flips a card from a deck every minute and athletes does as many reps as the score of the card is. Aces are 14, kings 13, queens 12, jacks 11. Total time of workout is 52min.

1 rep on the minute of:
Min 1-6: muscle snatch
min 7 rest
Min 8-13: power snatch
min 14 rest
Min 15-20: squat snatch

– Score is the heaviest load for each section.