16 Double-unders

4 Shoulder to overhead 135/95

16 Sit-ups

4 Power snatch 135/95

*Every 3min sprint 100m

Skill: Front squat 3/3/3/3/3 pause for 3sec in bottom

Block Strength

Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%