100 R-twists

37 Kb Squats 53/35 (Right-arm)

37 Kb Swings 53/35

37 Wall ball shots 20/14

37 Wall ball sit-ups

37 Wall ball shots 20/14

37 Sdlhp 53/35

37 Kb squats 53/35 (Left-arm)

Block Strength

Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
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