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.

10 x 20 m sled push. Moderate weight, go fast!

Back squat 5x2 @ tempo 30X1 (more about tempo here)

5 x 5 AHAP

Go as strict as possible (more effort more gainz)

Scaling: Negative=>Negative with rubber band

1) 12 Bent Over Row 60/40kg
2) 10 Ring Push-Up
3) Rest

8-10 x e3mom, this is not an amrap. Alternating:

A)
- 8-10 power clean 70/50kg
- 20-25 wall ball

B)
- 8-10 strict bw dip (use extra weight if needed)
- 20-25/17-20 cal row

15min AMRAP of:

• 5 strict pull-ups
• 10 double KB push press (pick weight)
• 200m run

Every 30 sec. for 10 min.