Bench Press 8-8-8-8
Use the heaviest weight you can for each set. Rest as needed between sets.
Build over the first three sets to a challenging but submaximal weight, leaving one solid rep in the tank. Use 90-95% of that weight for the fourth set.
Every 1 min for 15 mins, alternating between:
Max Reps Double Under, 30 secs
Max Rep Power Snatch, 75/55 lbs, 30 secs
Max Rep Toes To Bar, 30 secs
Performance: 65/45# Toes as high as possible
Fitness: 45/35# Knee Raises