7 Deadlift (65% of 1 rm)

21 Double-unders

14 Box jump overs (24/20)

Skill: Power snatch 5/5/5/5/5 (t&g)

Block Strength

Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

Four sets for max reps of:
10 Alternating Reverse Lunges (back rack)
10 Supinated-Grip Strict Pull-Ups
Rest 45 seconds

Endurance: 3 rounds row 1500m (80% effort) rest 4min