Monday
2 Snatch Pulls + 1 Snatch
Every 2 min for 12 minutes

10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under (2x reps)

Wednesday
Speed Front Squats
4 sets of 8 reps at 50% of your max as fast as possible. Smooth down and then stand up as fast as possible.

21-15-9
Wall Balls
Cal Bike

Abs - Coaches Choice

Friday
Narrow Grip Bench Press
5x5
Work at a heavy set of 5

4 Rounds
Minute 1: 50ft Shuttle Sprint
Minute 2: KB Swings
Minute 3: Weighted Lunges
Minute 4: Bench Dips
Minute 5: Rest