days 12-13-14...

As follows:-)

Day 12
"Olympic Total"
1 rep max snatch
1 rep max clean and jerk
Then 30 seconds on, 30 seconds rest, 6 rounds for total metres.

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Day 13
Push Press 3-3-3-3-3
Then in 5 mins;Run 200m and in the remaining time do as many 95lb thrusters as you can.
Rest 2 mins
Then in 5 mins;Run 200m and in the remaining time do as many pull ups as you can.

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Day 14
Front squat 10x3 reps
Do across at 90% of 3RM.

Much joy