Swimming Technique Workshop   Then   Every 2 Minutes For 4 Rounds – 100m Swim   Then   12 Minute AMRAP – 25m Swim –

5 x 3 Power Snatch   Or   Catch Up On A Back Squat Day   Then   20 Minute AMRAP In teams of 4,

Rest Day

5-5-3-3-1-1-1 Hang Power Clean   7 x 5 KB Seesaw Press Per Arm Between Sets   Then   14 Minute Partner AMRAP – 3 Hang

Warm Up: Tabata Banded Glute Bridges   1 Rep Max Back Squat   5 x Max Ring Dips Between Sets   Then   15 Minute

12 Minutes, Every Minute On The Minute – 3 Strict Press   Straight Into   8 Minutes, Every Minute On The Minute – 3 Push

3 x 3 Dead Lift   Accrue 30 Strict Chin Ups Between Sets   Then   2 Rounds x 6 Minutes 15-12-9-6-3 – Overhead Squats

– 1600m Run   Rest 3 Minutes   – 1200m Run   Rest 2 Minutes   – 800m Run   Rest 1 Minute   –

10 x 3 Back Squat @ 85% Of 1RM +30/20lbs   Then   8 Minute AMRAP – 8 Bar Facing Burpees – 8 Power Snatches

Rest Day