3 Rep Max Muscle Snatch 5 x 1 Minute Air Bike Between Sets Then 3-3-3-3-3 Power Snatch Then 5 Rounds
6 Rounds (Alternating Every 90sec) – 3 Dead Lifts – 5 Strict Handstand Push Ups Then 5 Rounds – 12 Dead Lifts @
5 x 800m Runs @ 0,8,16,24 and 32mins Then 5 x 40sec Weighed Planks @ 0,2,4,6,8mins
1 Rep Max Clean And Jerk Accrue 40 Strict Chin Ups Between Sets Then “Open Workout 13.4” 7 Minute AMRAP 3,6,9,12,15,18….etc
10 Rep Max Back Squat 5 x 20 Ring Dips Between Sets Then For Time – 15 Front Squats @ 135/95lbs –
3-3-2-2-1-1 Snatch Pulls Then Every 40 Seconds For 10 Minutes – 1 Squat Snatch Then 11 Minute AMRAP – 5 Handstand