Did you see Coach Nikos do 13.4 ? Here is a little snippet..
Monday
Power Development
7 x 1 Push Jerk + 1 Split Jerk (2 Minute Rest Intervals) @ 80 to 90% of 1RM
then
5 x 3 Push Press(5 Reps for Level 2,3) @ 77.5 TO 92.5% of 1RM
WOD #1
5-4-3-2-1
Handstand Push Ups or Wall Walks
Power Clean Level 1 205/135, Level 2 185/115, Level 3 135/95
Bar Muscle Ups or Strict Chest 2 Bar Pull Ups
WOD #2
2000 Meter Row
