Strength 10 Minutes:
Strict Press - These sets will be similar to last week. Perform the following...
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Select either the weight you successfully lifted last Sunday, or add 5#)
Power/Skill 8 Minutes:
Every Minute On the Minute for 8 Minutes
Power Clean @ 60% 1RM for 3 Reps (every minute)
10 Minutes of:
Odd Minutes: 30 - 50 Double Unders (If you need to scale, scale, but pick a number you can accomplish multiple times)
Even Minutes: 10 - 15 Pull-ups
*If you need to do Single Unders, do at least 30, and make it challenging. Pull-ups are however you prefer - kipping, butterfly, etc... Use bands if you need to, but again, make it tough.