20 Minute AMRAP Partner Workout, Alternating Work / Rest. – 400m Run

3 x 3 Squat Clean 1 Rep Max Weighted Chin Up Between Sets. Then 5-4-3-2-1 – Clean and Jerk @ 185/115lbs – Muscle Up Then

Rest Day

1RM Back Squat Accrue 100 Abmat Sit Ups Between Sets Then “Fran” 21-15-9 – Thrusters @ 95/65lbs – Chin Ups

3 x 5 Press 3 x Max Barbell Farmers walk at 95/65lbs Then 20-16-12-8-4 – Wall Ball – Toes to Bar – KB Swing @

3RM Sumo Dead Lift 5 x Max L-Sit Between Sets Then 10,9,8,7,6,5,4,3,2,1 – Dead Lift @ Bodyweight – Burpee To Finish 5 x 1 Minute

5 x 3 Front Squats Accrue 50 Strict Ring Dips between Sets Then 5 Rounds – 7 Clean & Jerk @135/95lbs – 14 Push Ups

Pose Running warm ups. 6 x 200m sprints walk recovery 200m between Sets.

Snatch Pull Technique 20 Minutes to find 1RM Full Snatch Then 3 Rounds x – 25 Hang Power Snatch @ 75/55 – 25 Wall Balls

Rest Day