100 Sit-ups

20 Strict press 115/75

100 Squats

20 Push press 115/75

100m Lunge

20 Push jerk 115/75

Tabata Skill: Mtn climbers/Plank hold

Block Strength

Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Pull-Ups x 6-8 reps
Rest 45 seconds