3 x 3 Dead Lift   5 x 10 Weighted Ring Dips Between Sets   Then   20 Minute Partner AMRAP – 10,20,30,40,50….etc Snatches @

Every Minute On The Minute For 10 Minutes: – 2 Front Squats   Then   3 Rounds – 90sec: Wall Balls – 90sec: Double Unders

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest

3 Rep Max Muscle Snatch   5 x 1 Minute Air Bike Between Sets   Then   3-3-3-3-3 Power Snatch   Then   5 Rounds

Rest Day

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 –

20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest