Weightlifting

Snatch High Liftoff + 5 Count Eccentric + Snatch 5x2, add 5-15lbs to your top weight from two weeks ago

Notes
Each set must be completed in no more than twenty-five seconds total, from breaking the first liftoff from the floor to standing with the second Snatch. Make sure that the eccentric is a full five count. Do not touch-and-go the Snatch.

Strength

Push Press 10RM

Speed

Assault Bike
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4x20/15 Calories @ 9-10, rest 2:00 between efforts
4x15/10 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6

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