Weightlifting

Snatch with 3 Count Pause in Squat 3-3-3, 3x3

Notes
Build over the first three sets to a weight which is challenging, but manageable. Repeat that weight for the remaining three sets. Each set must be completed in no more than twenty seconds total, from breaking the first rep from the floor to standing with the third. Make sure that the pause is a full three count. Do not touch-and-go.

Strength

Push Press 10-10-10-10, add 5-10lbs to each of your sets from last week

Notes
First set = +5-10lbs from last week's 10 @ 7
Second set = +5-10lbs from last week's 10 @ 8
Third set = +5-10lbs from last week's 10 @ 9
Fourth set = +5-10lbs from last week's load drop set

Speed

Row
2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
8x125m @ 38-40+ strokes/minute, rest 2:00 between efforts
1000m @ 22-24 strokes/minute

Post results to comments.