5 Rounds

15 Double-unders

6 Deadlift (155/105)

Then

100 Sit-ups

Then

5 Rounds

15 Air squats

6 Deadlift (155/105)

Skill: Strict press 2/2/2/2/2

Block Strength

Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from December 8.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep
Build over the course of the 12 minutes to today’s heavy – not necessarily a 1-RM.

Endurance:Run 800m, recover 2:00 until form/pace deteriorates